Paramount S&C

Olympic Lifting, Weightlifting
Coach
Christopher Douglas

A masters version of our Team Program

4x/week, 90 minute sessions

Features
4 sessions per week
Must use App app to view and log training
Team Training
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Prep

A

Peach Truck Warm Up 1

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round 3 Position External Shoulder Mob (:20 each position) Spanish Squats 20 reps Bottom Half Plate Squats 20 reps Empty Bar Work (every minute on the minute x 5 rounds) 3 Hang Snatch High Pulls 3 Hang Power Snatch 3 Low Hang Power Snatch

B

No Foot Snatch (v2)

5 x 3 @ 60 %

C

Snatch Balance + 2 OHS

3 x 1 @ 70 %

D

2 Position Lift Off + Snatch Pull

3 x 3 @ 80 %

E1

DB Overhead Reverse Lunge

3 x 20

E2

Weighted Dead Bug

3 x 12

E3

RDL

3 x 10

E4

Sumo Squats

3 x 12

Monday
Week 1 Day 2

Prep

A

Peach Truck Warm Up 2

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round Seated Single Leg Lift (15 each side) Bent Over Cuban Press (10 each side) Heel Elevated Single Leg Taps (12 each side) Heel Elevated Goblet Squats (15 reps) Split Jerk Footwork (every minute on the minute x 5 rounds) 8 Split Jerk Hops 8 Split Jerk Drops

B

Jerk Balance

3 x 5

C

Front Squat

8, 6, 4, 3, MAX @ 55, 60, 65, 70, 65 %

D

Floating Clean Deadlift

3 x 5 @ 85 %

E1

DB Bench Pull-over

3 x 12

E2

DB Lateral Raise

3 x 12

E3

Bent Over Row

3 x 10

Wednesday
Week 1 Day 4

Prep

A

Peach Truck Warm Up 4

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round Kang Squat x 20 (training bar) Half Kneeling Landmine Press (15 each side) Air Squat x 20 Sots Press x 6 Jerk Technique (every minute on the minute x 5 rounds) 3 Press 3 Push Press 3 Push Jerks (no foot) 3 Power Jerks (pick up feet)

B

Front Rack Hold

5 x 120 @ 0:06

C

Pause Front Squat + Push Jerk

3 x 1

D

Back Squat

6 x 3 @ 65 %

E1

Bulgarian Split Squat

3 x 20

E2

Close Grip Push-Up

3 x 12

E3

Snatch Hang Hold

3 x 0:15

Friday
Week 1 Day 6

Prep

A

Peach Truck Warm Up 5

5 minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Half Kneeling Adductor Dips (:30 each side) 1 Round 3 Position Shoulder Mob (:20 each pos) Goblet Sots Press x 12 Goblet Squat x 12 KB RDL x 12 Technique (every minute on the minute x 5 rounds) M1: 5 High Pull + 5 H.H. Muscle Sn. + 5 BTN Press M2: 5 High Hang P. Snatch + 5 OHS M3: 5 Hang P. Snatch + 5 Snatch Balance M4&5: 5 Hang Snatch + 5 Low Hang Snatch

B

3-Position Power Snatch

5 x 3 @ 70 %

C

Hang Power CL + Low Hang CL + 2 Jerks

5 x 1

D

Front Squat

6 x 2 @ 75, 80, 85, 75, 75, 75 %

E

Weighted Plank

3 x 1:00

F

Banded Squat

1 x 10

Circuit

G

3 Rounds 500m Row 15 Up Downs

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Team Paramount Masters
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Team Paramount Masters