FOAM ROLL &ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.  Calf Stretch On Post - 1:00/Side
2.  Active Twisted Cross - 1:00
3.  Pigeon Pose - 1:00/Side
4.  Barbell Thoracic Opener - 1:00
5.  Laying Front Rack Stretch - 1:00

GENERAL WARM-UP
3 Rounds:
20 Single Unders
10 Banded Good Mornings
8 Air Squats
6 Push-Ups

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=oTe0QhMU6zA

https://www.youtube.com/watch?v=xhutoMZE5cc

https://www.youtube.com/watch?v=NX4cM2Yzmjs

https://www.youtube.com/watch?v=jJy_V634M28

https://www.youtube.com/watch?v=Fd4rzAi_e_o

10/26/2021 - Strength Bench Press

6 Sets:
Bench Press

All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%
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Machete

For Time      [30 Minute Cap]:
1 Round of "Macho Man"
50 Double Unders
2 Rounds of "Macho Man"
50 Double Unders
3 Rounds of "Macho Man"
50 Double Unders
4 Rounds of "Macho Man"
50 Double Unders
5 Rounds of "Macho Man"
50 Double Unders

Barbell: 115 / 85 lb Masters 50+ 95/65 and 75 singles

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks


- The most common break up strategy for "Macho Man" is singles on the power cleans, then, unbroken front squats into push jerks. 
- Breathe through the double unders and relax the shoulders.
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The Barbell Club

THE BARBELL CLUB
Olympic Weightlifting: Triphasic Eccentric 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 today’s 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
* 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 Mini-Band Squats

4. Movement prep
1 set
            1.          90/90 Breathing @ 5 breaths
            2.         Dead-Bugs
            3.         Tall Kneeling Glute Activation
            4.         6 or 4-Point Bear Crawl Shoulder Touches
            5.         Banded Ankle Distraction in Dragon Pose
            6.         Goblet Squat with :05 Eccentric Phase
            7.         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) Skill Transfer Exercises Snatch - 3-5 reps of each movement

 *The goal here is to build technique to be able to do the following with a barbell:
            1.         Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
            2.         Overhead squat, “CORE STRENGTH”
            3.         Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
            4.         Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
            5.         Snatch balance, “FOOT AND ARM SPEED”

C) *Level 2* Bar-to-Body Contact Drill
*If not ready for level 4 then stay with level 3 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)

 3 reps of each for the day
 1) Shrug
 2) Scarecrow Pull
 3) Pause Pull
 4) Muscle Snatch
 5) Power Snatch
 6) Snatch
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BARBELL STRENGTH

 A)  Snatch 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)  Snatch Strength

*At least 2 warm-up sets followed by the prescribed working sets for the day
5 x 3 Hang Power Snatch (focus is the shrug)

C) Triphasic Method: (Eccentric) Overhead Squat

Week 2

Warm-Ups
5-6 Sets @ 50-60% 6-8 Seconds, 5-6 Reps
*Increase 5-10% every week to work up to 60%
*If at 60% already, continue there for this week.
*Superset w/ 5 reps of Wall Squat Therapy
*Rest 3-4 minutes between sets*

D) Strength Imbalance: Upper Body Torque and Position

Advanced Group
Feet Elevated Ring Row 3 x 5
Ring Push-Ups 3 x 5
Beginner Group
Ring Rows
3 x 10
Push-Ups
3 x 10

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)

Comments

Anne Fowler

Anne Fowler 1 month ago / Reply

10/26/2021 - Strength Bench Press:
Notes: 90#

Ashley Astorga

Ashley Astorga 1 month ago / Reply

Machete: 18:08

Jeffrey Quay

Jeffrey Quay 1 month, 1 week ago / Reply

Machete: 18:22

Mandy Booth

Mandy Booth 1 month, 1 week ago / Reply

Machete: 17:15
Notes: 70lbs 2:1 singles

Mandy Booth

Mandy Booth 1 month, 1 week ago / Reply

10/26/2021 - Strength Bench Press:
Notes: 95lbs

Stacy Rowe

Stacy Rowe 1 month, 1 week ago / Reply

Machete: 21:23
Notes: 65# barbell, 150 single unders

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