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
Monday
Week 4 Day 1

Peach 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

Tuesday
Week 4 Day 2

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

Hollow Hold

3 x 1 @ 0:30

D2

Snatch Hang Hold

3 x 0:15

D3

Seated DB Press

3 x 10

E

Echo Bike

4 x 0:30

Peach Truck Cool Down 2

F

1:00 each Single Leg Straddle Frog Stretch Child Pose

Thursday
Week 4 Day 4

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

Snatch Pull + P. Snatch + OHS

5 x 1

D

Back Squat

10 x 3 @ 75 %

E

Rowing

3 x 1:00

Peach Truck Cool Down 3

F

1:00 Each Internal Hip Stretch Twisted Cross Pec Stretch Forward Seated Fold

Saturday
Week 4 Day 6

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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