Paramount Barbell Club
Strength & Conditioning, Functional Fitness, General FitnessA masters version of our Team Program
4x/week, 90 minute sessions
Programmed warm ups and cool downs included
Features4 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Terminal Velocity Warm Up
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Snatch Prep x 2 Rounds 3 High Pulls (from standing tall) 3 High Hang Muscle Snatch 3 BTN Press 3 OHS 3 Hang Power Snatch
B
Vertical Jump (measured)
6 x 1
C
Tall Snatches
3 x 5
D
Snatch
5 x 1 @ 77, 82, 87, _ , _ %
E
Back Squat
1, 1, 1, 2, 2 @ _ , _ , MAX, _ , _ kg
F
DB Jump Squats
3 x 6
G
Standing Snatch Grip Press
3 x 3
Recovery
H
Terminal Velocity Recovery 1
Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00
Prep
A
Terminal Velocity Warm Up 2
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Jerk Prep x 2 Rounds 3 Press 3 Push Press 3 Push Jerk (feet don't move) 3 Power Jerk (feet move)
B
Vertical Jump (measured)
6 x 1
C
Clean & Jerk
4 x 1 @ 72.5, 75, 77.5, 80 %
D
Clean Pull
4 x 2 @ 100, 100, 102.5, 102.5 %
E1
Pull Ups
3 x 10
E2
Dips
3 x 10
TV Recovery 3
F
Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00
Prep
A
Terminal Velocity Warm Up 2
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Clean & Jerk Prep x 2 Rounds 3 High Pulls (standing) 3 Muscle Clean (from high hang) 3 Press 3 Push Press 3 Hang Power C&J
B
Vertical Jump (measured)
6 x 1
C
Snatch
3 x 1 @ 80 %
D
Front Squat
1, 1, 1, 2, 2 @ _ , _ , MAX, _ , _ kg
E
Pogo Jumps
3 x 3
F
SL RDL Toes Elevated
3 x 8
TV Recovery 2
G
Dug's Dragon Stretch x 1:00 Single Leg Straddle x 1:00 Ring Lat Stretch x 1:00 Pancake Stretch x 1:00 Twisted Cross Pec Stretch x 1:00
Prep
A
Terminal Velocity Warm Up
3 Minute Bike *Optional Mobility Prep Heel Elevated Bulgarian Split Squat (tempo) Single Leg Heel Drops Banded Half Kneeling Book Opener PVC Single Arm Cat/Cow Jump Warm Up (3 Parts) *This should only take 5 minutes General Activation :30 Jump Rope or Line Hops :30 High Knees (in place) :30 Butt Kicks (in place) Dynamic Mobility 10 Leg Swings (Front & Side) 10 Air Squats 10 Lunge to hip stretch (squeeze glute push hip forward in bottom) Plyometric Primer x 2 Rounds 10 Pogo Jumps 3 Tall to Triple Extension Jumps 5 Fast Feet to Power Position Jump Test x 2 Rounds 3 Hands on Hips Max Vertical Jump (rest 1 minute between sets) *Record results in part B. Snatch Prep x 2 Rounds 3 High Pulls (from standing tall) 3 High Hang Muscle Snatch 3 BTN Press 3 OHS 3 Hang Power Snatch
B
Vertical Jump (measured)
6 x 1
C
Snatch
5 x 1 @ 80, 85, 90, MAX, MAX %
Clean & Jerk Prep
D
2 Rounds 3 High Pulls (standing) 3 Muscle Clean (from high hang) 3 Press 3 Push Press 3 Hang Power C&J
E
Clean & Jerk
5 x 1 @ 80, 86, 81, 87, 83 %
F
Front Squat
2 x 2 @ 90 %
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Training Hall
Training Hall
Training Hall
