Paramount Barbell Club
Weightlifting, Olympic LiftingParamount 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.
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Jerkules Warm Up 1
3:00 Row Prep: 1:00 Pec Smash (LAX) 1:00 Post Lat 12/12 Half Kneeling Book Opener 12/12 PVC Cat Cow Jerkules Barbell Prep 1: Behind the neck hold x 3 (:10 each) Behind the back hold x :30 each side 10 Press 10 Push Press Final Prep: 2 Rounds No Bar Jerk Drops x 10 (drop and land in split)
B
Press From Split
4 x 5
C
Jerk Balances
4 x 3
D
Split Jerk
4 x 4 @ 45 %
E
Back Squat
2, 2, 2, 2, 2, 2, 2, 2, 2, 8 @ 60, 65, 70, 65, 70, 75, 70, 75, 80, 65 %
Conditioning
F
Jerkules Conditioning 1
For Time: 3 Rounds 300m Row 12 Burpees over the ERG
Recovery
G
Jerkules Recovery 1
1:00 Each Side Deep Lunge Couch Stretch Banded SL Hamstring Stretch Spinal Twist Prayer Stretch
Jerkules Warm Up 2
A
3:00 Bike Prep: Ring Lat Stretch x :45 e/s Ring Chest Stretch x 1:00 Dug's Dragon Stretch Barbell Prep: (2 Rounds) Sn Grip RDL x 8 Sn Grip Press x 8 High Pull x 6 Hang Muscle Sn x 6 Low Hang Power Sn x 4 OHS x 4
B
High Hang Power Snatch
3 x 3
C
2 Power Snatch + OHS w/pause
4 x 1 @ 65 %
D
Clean + Hang Clean + 2 FS
4 x 1 @ 65 %
E
Floating Clean Pulls
4 x 3 @ 85 %
Recovery
F
Jerkules Recovery 2
1:00 each Single Leg Straddle Frog Stretch Child's Pose Laying Thoracic Rotation Single Leg Quad Stretch
WARM-UP
A
3 SETS: 1:00 Ski 10 Ring Rows 10 Push Ups* *Elevate as needed Into...2 SETS: 15/15 Banded Fire Hydrants 15 Banded Foam Roller Glute Bridge 10 Copenhagen Lifts + :10-:20 Hold (each side)
B1
Elevated Sumo Squat
B2
SL Assisted Step-Up
C1
Supinated BB Bent Over Row
3 x 10
C2
Wide Grip Lat Pull Down / Seated Pull Up
D1
DB Flies
2 x MAX
D2
Banded Face Pull
2 x MAX
D3
Tricep Pushdowns
2 x MAX
CORE WORK
E
EVERY 3:00 x 3 SETS 6/6 Turkish Sit Ups 10-12 Weighted Knee Raise or Strict Leg Raise :20-:30 Hollow Hold
Circuit
F
TABTA BIKE + STEP-UPS {4:00] 8 ROUNDS (:20 on / :10 off) - Cal Bike - Step-Ups (20") *MAX REPS - Alternate Movements
Prep
A
Jerkules Warm Up 1
3:00 Row Prep: 1:00 Pec Smash (LAX) 1:00 Post Lat 12/12 Half Kneeling Book Opener 12/12 PVC Cat Cow Jerkules Barbell Prep 1: Behind the neck hold x 3 (:10 each) Behind the back hold x :30 each side 10 Press 10 Push Press Final Prep: 2 Rounds No Bar Jerk Drops x 10 (drop and land in split)
B
Split Jerk
5 x 3 @ 60 %
C
Front Squat
3, 2, 1, 3, 2, 1, 6 @ 60, 70, 75, 65, 75, 80, 65 %
D
Floating Snatch Pulls
4 x 3 @ 85 %
Conditioning
E
Jerkules Conditioning 2
5 Rounds 12/10 Cal Bike 16 Step Ups 20"
Recovery
F
Jerkules Recovery 3
1:00 Each Spinal Twist Single Leg Straddle Deep Lunge Frog Stretch Deep Lunge & Reach
Prep
A
Jerkules Warm Up 5
3 Min Bike Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Hip Airplane x 10 e/s Half Kneeling Adductor Dips x 10 e/s Laying Thoracic Rotation x 10 e/s Paramount Snatch Prep 1.C x 2 Rounds 3-Position Snatch x 2ea * *2 High Hang, 2 Hang, 2 Low Hang Do C&J Prep after Snatches Paramount C&J Prep 2: x 2 Rounds 3 HH Power Clean 3 Hang Power Clean 3 Low Hang Power Clean 3 Push Press 3 Push Jerk
B
Snatch DL + L.H. Sn Pull + L.H. Sn
4 x 1
C
Snatch Pull + Snatch
5 x 2 @ 60 %
D
Power Clean + 3 Push Press
3 x 1 @ 57 %
E
Power Clean + 3 Push Jerk
3 x 1 @ 62 %
F
Power Clean + 3 Split Jerks
3 x 1 @ 67 %
G
Tempo Back Squat
4 x 3
Recovery
H
Jerkules Recovery 4
Pancake Stretch Side Bend (w/weight) Laying Thoracic Rotation Wall Straddle Stretch Couch Stretch Pec Stretch
When you join a team you’re getting more than programming, you’re joining an online community.
Paramount Weightlifting
Paramount Weightlifting
Paramount Weightlifting
