FOAM ROLL &; ACTIVATION 

Foam Roll (~5:00)



MOBILITY

1.  Active Spiderman - 1:00

2. Pigeon Pose - 1:00/Side

3.  Banded Lat Stretch - 1:00/Side

4.  Banded Tricep Stretch - 1:00/Side

5.  KB Pec Smash - 1:00/Side


GENERAL WARM-UP

3 Rounds:

10 Air Squats

5 Push-Up To Down Dog

10 Walking Lunge Steps

:10s Handstand Hold (Freestanding or Against Wall)


MOBILITY VIDEOS

https://www.youtube.com/watch?v=Vaco79moFgk


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


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


https://www.youtube.com/watch?v=wG-yvIREJfc


https://www.youtube.com/watch?v=K3jtDRlPauw

11/16/2021 - Strength Bench Press

6 Sets:

6 Bench Press


All Sets @ 60% of 1RM Bench Press 

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Turn & Burn

3 Rounds: 

15 Double Dumbbell Squats

15 Hand-Release Push-Ups


400 Meter Double Dumbbell Farmer's Carry 


3 Rounds: 

45 Air Squats 

15 Double Dumbbell Shoulder to Overhead 


Dumbbells: 50 / 35 lb's 

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The Barbell Club

THE BARBELL CLUB
Olympic Weightlifting: Triphasic Eccentric Phase 2
  • 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
  • 5 Psoas Marches R/L
  • 10 Single Leg Glute Bridges R/L
  • 10 Bird Dogs R/L
  • 5 Mini-Band Squats
  • 5 Mini-Band Squats (Slow and Controlled) "FEMURS OUT LATERALLY, LOAD HIPS MAXIMALLY)
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 Snatch Grip Deadlift + 1 Eccentric Sn. Grip Deadlift 8010 + Power Snatch
 *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 Snatch Grip Strict Press 8010

C) Triphasic Method: (Eccentric) Overhead Squat

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*

Squat Program: The Triphasic Method_Eccentric Phase
Weeks LoadEccentric TimeRep RangeSet RangeMesocycle
685%5-6 (assisted)1-21-2Above 80%
580%5-6 (assisted)2-32-3
475%6-83-43-480-55%
370%6-84-54-5
265%6-85-65-6
160%6-85-65-6

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

Comments

Joel Sova

Joel Sova 2 months ago / Reply

Turn & Burn: 17:34

Connie Kim

Connie Kim 2 months ago / Reply

Turn & Burn: 20:48
Notes: 22.5# dumbbells

Connie Kim

Connie Kim 2 months ago / Reply

11/16/2021 - Strength Bench Press:
Notes: 75#

Stacy Rowe

Stacy Rowe 2 months ago / Reply

Turn & Burn: 19:02
Notes: 25# dumbbells

Stacy Rowe

Stacy Rowe 2 months ago / Reply

11/16/2021 - Strength Bench Press:

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