ROMWOD
Rowing or Ski Erg

5 rounds of 1000 Meters

rest 2 minutes in between rounds

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

**Only perform Foam Roll Sequence for Warm-Ups if you are feeling tighter and more sore than usual from training prior to todays session**

1. Foam Rolling Sequence (Soft Tissue Maintenance)
Spend :10 - :15 seconds rolling each target area
 - Lumbar Spine, Thoracic Spine, Between Shoulder Blades
 - Lats (underarms)
 - Glutes
 - Adductors
 - Hamstrings
 - Quads and Hip Flexors
 - Calves
 - Gut Smash (Vagus Nerve Stimulation) x5
 :03 inhale (pressurize guts into roller), :05 hard exhale

2.  Banded 7s
- 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

3. Hip -Halo Activation
* 5 Side step R/L
* 5 Forward/Backwards Walk R/L
* 5 Glute Bridges
* 5 Single Leg Glute Bridges R/L
* 5 Bird Dogs R/L
* 5 Mini-Band Squats (Slow and Controlled) "FEMURS OUT LATERALLY, LOAD HIPS MAXIMALLY)

4. Movement Prep
1 sets
            1.          90/90 Breathing @ 5 breaths
            2.         PVC Pipe Cuban Rotations x 10
            3.         Tall Kneeling Glute Activation x 5 reps
            4.         6 or 4-Point Bear Crawl Shoulder Touches x 5 reps each side
            5.         Banded Ankle Distraction in Dragon Pose x :30 each side
            6.         Half Kneeling Hip Ext./Int. Rotation x 5 breaths each side
            7.         Goblet Squat with :05 Eccentric Phase x 5 reps
            8.         Daily Assessment - FMS: Deep Squat

BARBELL PREP

 A) Rudiment Series @ 5-Yards
  1. Double Leg Hops FWD
  2. Double Leg Hops BKWD
  3. Double Leg Hops Sideways
  4. Single Leg Hops FWD
  5. Single Leg Hops BKWD
B) Front Squat Skill Transfer Exercises - 3-5 reps of each movement
*Empty Barbell or lightly loaded (no more than 45% of 1RM)

            1.         No Hands (aka Zombie) front Squat
            2.         Front Squat
            3.         Pause Front Squat (2 Seconds)
            4.         One and a quarter front squat
            5.         In the hole front squat
            6.         Tempo Descent Front squat (10 second descent, no pause, fast up)

C) *Level 2* Bar-to-Body Contact Drill

*If not ready for level 5 then stay with level 4 or regress further to dial in technique correctly.
Level 5 Position @ Floor
Level 4 Position @ "Mid-Shin" 2-3" (below the knee)
Level 3 Position @ "Hang" (just outside of the knee)
Level 2 Position @ "Mid-Thigh"
Level 1 Position @ "Hip" (Snatch) and "Upper 1/3 of thigh" (Clean)
Add Score
BARBELL STRENGTH

 A)  Clean Positional Complex
*At least 2 warm-up sets followed by the prescribed working sets for the day

5 x 1 Shrug (from floor) + 1 Scarecrow Pull (from knee)
 *Rest 1:00 minutes between sets *

B)  Clean Strength
*At least 2 warm-up sets followed by the prescribed working sets for the day

5 x 3 Hang Power Clean (focus is the shrug)

C) Triphasic Method: (Eccentric) Front Squat

Week 1
Warm-Ups

5-6 Sets @ 50-60% 6-8 Seconds, 5-6 Reps
*Superset w/ 5 reps of Wall Squat Therapy
*Rest 3-4 minutes between sets*

D) AUXILIARY STRENGTH

Front Foot Elevated (FFE) Split-Squat (Quad Dominant)
2 x 8 4010 each side

Banded Face Pulls w/ 4010
2 x :30 EA.

Single-Leg Hip Thrust
2 x 8 4010 each side

Deep Squat ISO

  • Healthy Spinal Extension held throughout movement
  • Lateral stabilization of thighs over outer toes throughout the entire movement
2 x 2:00

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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