15 Minute Active Warmup coaches choice

10/16/2021 - Condititioning Partner WOD

1000 Meter Ski Erg or Rower (rotate at 250)


Split reps as needed
50 Wall Ball
50 Pull Ups
40 Wall Ball
40 Pull Ups
30 Wall Ball
30 Pull Ups
20 Wall Ball
20 Pull Ups
10 Wall Ball
10 Pull Up

When you break on wall ball or pull up each partner does 5 burpees

1000 Meter Row or Ski Erg  (rotate at 250)
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The Barbell Club

THE BARBELL CLUB
Olympic Weightlifting Developmental Phase 1
  • 4/Weeks
  • 3/Days Per Week
THE BARBELL CLUB PROGRAM: ATHLETE CLASSIFICATIONS
Advanced: Practicing The Barbell Club methods, philosophies and training principles between 3 - 6 months consistently 3-days a week with coaching guidance.
Beginner: Practicing The Barbell Club methods, philosophies and training principles for less than 3 months and/or inconsistently attending the class for 3 - 6 months.
Warm Up
  1. Banded 7s
Perform 7 reps of each movement
 
 - Palms Up and Arms Straight
 - Palms Up and Arms Straight, Across Body Pull
 - Palms Up and Elbows Tight to Side
 - Knuckles Up and Arms Straight
 - Behind the Head Elbows at 90-Degrees
 - Pass Throughs
  1. Mayhem Hip Halo Activation
* 10 Side step R/L
 * 10 Forward/Backwards Walk R/L
 * 10 Glute Bridges
 * 10 Single Leg Glute Bridges R/L
 * 10 Bird Dogs R/L
 * 10 Squats
  1. Movement Prep: Breathing, Bracing and Mobility
  1. 90/90 Breathing @ 5 breaths
  2. 6-Point Bear Shoulder Touches @ 5 reps each side
  3. Cossack Squats @ 10 reps each side
  4. PVC Pipe Front Rack Mobility x 1:00
  5. Shoulder External Rotation Banded Distraction 10 breath cycles each side (:03 inhale, :05 exhale)
  6. Half Kneeling Hip Ext./Int. Rotation x 5 breaths each side
  1. Barbell Prep
A) Overhead Pressing Skill Transfer- 3-5 reps of each movement
  1. FMS Deep Squat
  2. FMS Shoulder Mobility
  3. Front Rack Elbow Rotations with Hook Grip
  4. Strict Press (LATS TIGHT WITH EXT. ROT., TRUNK TIGHT and STRONG LOCKOUT)
  5. Push Press (LEG DRIVE to allow barbell to lift off shoulders)
  6. Tall Power Jerk 2", 3", 4" (fast feet and strong lockout)
  7. Tall Split Jerk (FAST FEET and FAST ARMS, LATS and TRUNK TIGHT)
  8. Squat Jerk (patient in the bottom before squatting up)
  9. Sott's Press
Split-Jerk Technique Grid Drill
 
 *Perform 3-5 repetitions of each movement*
 
 
1. Hands on hips (on toes)
2. Hands on hips (feet flat)
 3. PVC Pipe Tall Jerk
 4. Light Barbell Jerk Balance
 5. Jerk Pause Dip + Drive + Pause on Toes + Tall Jerk (performed with light barbell)

 
 
 
Add Score
Overhead Barbell Skill & Strength
A1) KB Strict Press in Split Jerk
 
 
3 x 5
*Reset position and tension in body on every single repetition.
 *Build up in weight to a moderate to heavy weight for the day with near perfect technique.
 
 
A2) Tall Split-Jerk 
 
 
5 x 2
*Reset position and tension in body on every single repetition.
 *Build up in weight to a moderate to heavy weight for the day with near perfect technique.
 
 A3) Front Rack Walk Outs
 
 
3 Sets of the following:
3 x 1 x :10 - :15 Rack Hold
 
 *Reset position and tension in body on every single repetition.
 *Build up in weight to a moderate to heavy weight for the day with near perfect technique.
 
 

 B)531 METHOD “BACK SQUAT + P.A.P. (POST-ACTIVATION POTENTIATION)”
Week 2
Warm-Ups
  1. 60% x 5 reps
  2. 65% x 3 reps
  3. 70% x 3 reps
  4. 75% x 5 reps + 5 x Lateral Push Offs
  5. 85% x 3 reps + 5 x Lateral Push Offs
  6. 95% x 1 or more reps + 5 x Lateral Push Offs
*Rest 1-2 minutes between sets *

 C) Trunk/Spinal Stabilization & Muscular Endurance
 
 Single-Arm KB Dead Bugs 2 x :30 x Max Reps EA. side
 
 Bent Arm Hangs  2 x MAX EFFORT
 
 Superman Extensions 2 x :30
 
 Team Plank Plate Pass + Stack 2 x :30 Max Reps

RESTORATIVE


*Choose 1 of the following or both if you have time*
 
 1) Spend 3-5 minutes rolling out for post-training recovery
 
 2) Stretch Hamstrings, quads, adductor (groin), low back, shoulders, calves, glutes (hips) for :45 - :60 seconds each
 
 3) Gut Smash (Vagus Nerve Stimulation) x5 (:03 inhale (pressurize guts into roller), :05 hard exhale)

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