Paramount Barbell Club
Olympic Lifting, WeightliftingA 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
The Ziggurat Warm Up 6
A
Upper Body Primer: Thoracic LAX Ball Smash 1:00 e/s Half Kneeling Book Opener x 15 e/s Laying Thoracic Rotation x 10 e/s Thoracic Extension on Foam Roller x 15 Lower Body Primer: 15 reps each leg Heel Elevated SL Glute Bridge Banded SL RDL Banded Lateral Leg Lift Heel Elevated Lunge 1 SET: Snatch Prep 1.A 5 Sn Grip RDL 5 Sn Grip Upright Row 3 Sn Grip BTN Press 3 Sn Balance 3 OHS 1 SET: Snatch Prep 1.B 3 HH Sn Pull 3 HH Muscle Snatch 3 Hang Sn Pull 3 Hang Muscle Snatch 2 SETS: Snatch Prep 1.C 3-Position Snatch x 2ea * *2 High Hang, 2 Hang, 2 Low Hang
B
2 Snatches + 3 OHS
5 x 1 @ 73 %
C
Back Squat
5 x 5 @ _ , _ , MAX, _ , _ kg
D1
Glute-Ham Raise
3 x 14
D2
Landmine Anti-Rotation
3 x 12
D3
DB Skull Crusher
3 x 15
The Ziggurat Recovery 6
E
1:00 each position Post Lat Stretch Ring Chest Stretch Down Dog Couch Stretch Single Leg Straddle
The Ziggurat Warm Up 7
A
Upper Body Primer: Thoracic LAX Ball Smash 1:00 e/s Half Kneeling Book Opener x 15 e/s Laying Thoracic Rotation x 10 e/s Thoracic Extension with Foam Roller x 15 Lower Body Primer: 15 reps each leg Heel Elevated SL Glute Bridge Banded SL RDL Banded Lateral Leg Lift Heel Elevated Lunge Empty Barbell Prep: 1 SET 10 RDLs 10 BTN Elbow Punches 5 BTN Press 5 Push Press - w/ Pause in Dip
B
Push Press
5 x 3 @ 77.5 %
C
Clean Deadlift
5 x 4 @ _ , _ , MAX, _ , _ kg
D1
Dip
3 x 15
D2
Bulgarian Split Squats
3 x 10
D3
Seated DB-Press
3 x 12
The Ziggurat Recovery 7
E
1:00 each Spinal Twist Ring Lat Stretch Frog Stretch Pancake Stretch Dugs Dragon Stretch
The Ziggurat Warm Up 8
A
Upper Body Primer: Thoracic LAX Ball Smash 1:00 e/s Half Kneeling Book Opener x 15 e/s Laying Thoracic Rotation x 10 e/s Thoracic Extension with Foam Roller x 15 Lower Body Primer: 15 reps each leg Heel Elevated SL Glute Bridge Banded SL RDL Banded Lateral Leg Lift Heel Elevated Split Squat Paramount C&J Prep 1: x 2 Rounds 5 RDL's 5 Upright Row's 5 Press 5 Front Squats Paramount C&J Prep 2: x 2 Rounds 3 HH Power Clean 3 Hang Clean 3 Low Hang Clean 3 Push Press 3 Push Jerk
B
Hang Clean + Push Jerk + Clean + 2 Jerks
5 x 1
C
Front Squat
5 x 3 @ _ , _ , MAX, _ , _ kg
D
Heel Elevated Weighted Wall Sits
3 x 0:40
E
Echo Bike
6 x 0:15
Recovery
F
The Ziggurat Recovery 3
1:00 each side Couch Stretch 1:00 each side Pancake Stretch Side Bend 1:00 Banded SL Hamstring 1:00 each side Post Lat Stretch 1:30 back and forth with pauses Low Back Glute Foam Roll
The Ziggurat Warm-Up 10
A
Upper Body Primer: Thoracic LAX Ball Smash 1:00 e/s Half Kneeling Book Opener x 15 e/s Laying Thoracic Rotation x 10 e/s Thoracic Extension on Foam Roller x 15 Lower Body Primer: 15 reps each leg Heel Elevated SL Glute Bridge Banded SL RDL Banded Lateral Leg Lift Heel Elevated Lunge 1 SET: Snatch Prep 1.A 5 Sn Grip RDL 5 Sn Grip Upright Row 3 Sn Grip BTN Press 3 Sn Balance 3 OHS 1 SET: Snatch Prep 1.B 3 HH Sn Pull 3 HH Muscle Snatch 3 Hang Sn Pull 3 Hang Muscle Snatch 2 SETS: Snatch Prep 1.C 3-Position Snatch x 2ea * *2 High Hang, 2 Hang, 2 Low Hang
B
Slow Pull Snatch
8 x 1
C
Clean + 2 Dips + 2 Power Jerks
8 x 1
D
Pause Front Squat
1, 1, 1, 3, 3 @ _ , _ , MAX, _ , _ kg
E1
Dip
4 x 5
E2
Copenhagen Side Plank
3 x 0:30
E3
Snatch Hang Hold
3 x 0:10
Recovery
F
The Ziggurat Recovery 5
1:00 e/s Couch Stretch 1:00 Pancake Stretch 1:00 e/s Laying Thoracic Rotation 1:00 e/s Deep Lunge 1:00 Ring Chest Stretch
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Paramount Masters
Paramount Masters
Paramount Masters
