Paramount Barbell Club weightlifting program: classic lifts and plenty of accessory work with a side of conditioning. We run 6-12 week cycles, each with a different focus. There is a focus on eliminating weaknesses through accessory work as well as general fitness in the form of light conditioning to round it out.
FeaturesPeach Truck Warm Up V1
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round Single Leg RDL x 10 reps e/s BTN Elbow Punches x 10 reps e/s Goblet Squats x 20 reps (use a plate) Empty Bar Work (Every :90 x 4 rounds) 3 H.H. Muscle Cleans (focus on smooth turnover) 3 High Hang Power Cleans 3 Hang Power Cleans 3 Low Hang Clean Pulls 3 Push Press 3 Push Jerks
B
2 Power Cleans + 2 Dips + 2 Jerks
4 x 1 @ 169.75 kg
C
Front Squat
8, 6, 4, 3, MAX @ 65, 70, 75, 80, 75 %
D
Deficit Clean Deadlifts
4 x 6 @ 85 %
E1
Pull-Up
3 x 12
E2
Dip
3 x 12
E3
Reverse Flys
3 x 10
Peach Truck Cool Down 1
F
1:00 Each Side Deep Lunge Couch Stretch Banded SL Hamstring Stretch
Peach Truck Warm Up V2
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round Banded Pull Aparts x 20 (10 Chest Height 10 Overhead) Curtsey Lunge x 20 (10 e/s) Leg Swings x 30 (15 e/s) PTV2 Snatch Prep (Every :90 x 4 rounds) 3 High Hang High Pulls 3 High Hang Muscle Snatch 3 Snatch Grip Press 3 OHS 3 Sots Press (snatch grip)
B
2 Snatch Balance + OHS
4 x 1 @ 77 %
C
Halting Sn DL + Sn DL + Sn Pull
4 x 3 @ 85 %
D1
Chest-Supported DB Row
3 x 12
D2
Hollow Hold
3 x 1 @ 0:30
D3
Snatch Hang Hold
3 x 0:15
E
Echo Bike
4 x 0:30
Peach Truck Cool Down 2
F
1:00 each Single Leg Straddle Frog Stretch Child Pose
Peach Truck Warm Up V3
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round 3-Position Banded Shoulder Mob (:20 each pos) Deep Squat Hold (:30) Kang Squats x 10 (empty bar) BTN Elbow Punch x 10 BTN Press x 5 PTV3 Jerk Prep (Every :90 x 4 rounds) 3 Press In Split 3 Jerk In Split 3 Jerk Balance 3 Tall Jerk
B
Split Jerk
4 x 3
C
Back Squat
10 x 3 @ 75 %
D1
Snatch Grip RDL
3 x 10
D2
Seated DB Press
3 x 20
D3
Hanging Leg Raise
3 x 10
Peach Truck Cool Down 3
E
1:00 Each Internal Hip Stretch Twisted Cross Pec Stretch Forward Seated Fold
Peach Truck Warm Up V4
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round Heel Elevated Single Leg Taps (15 each side) YTA x 10 reps each position Squat Jumps x 15 PTV4 Snatch Prep (Every :90 x 4 rounds) 3 Hang Sn Pull 3 Hang P. Snatch 3 Low Hang Pull 3 Low Hang P. Snatch 3 OHS
B
Snatch Pull + P. Snatch + OHS
5 x 1
C1
Front Rack Step-Ups
3 x 16
C2
Split Squat
3 x 20
C3
Ring Rows
3 x 12
D
Rowing
3 x 1:00
Peach Truck Cool Down 4
E
1:00 Each Spinal Twist Single Leg Straddle Deep Lunge
Peach Truck Warm Up V5
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round 3 Minute Bike Cossack Squat x 20 (10 e/s) PTV5 Snatch Prep (Every :90 x 4 rounds) 3 Snatch Deadlift 3 Snatch Pulls 3 Hang Power Snatch 3 Low Hang Snatch
B
Snatch DL + Snatch Pull + Snatch
5 x 2
PTV5 Clean Prep
C
Empty Bar Work (Every :90 x 4 rounds) 3 High Pull + Turnover 3 Low Hang Cleans 3 F.S. 3 Split Jerks
D
Clean Pull + 2 Low Hang + 2 Front Squats + Jerk
5 x 1
E
Front Squat
6 x 2 @ 82.5, 87.5, 90, 82.5, 82.5, 82.5 %
F
Front Rack Hold
5 x 0:12 @ 115 %
G
Weighted Plank
3 x 1:00
Circuit
H
3 Rounds 20/15 Cal Bike 20 Step Ups
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