Coaches Choice

11/20/2021 - Condititioning Partner WOD

(Split reps as needed)

AMRAP 15 Minutes

20 Burpee Pull Ups
30 Box Jumps
40 Hang Power Cleans 115/85
Max Cal Row in remaining time

Rest 3 minutes

Amrap 10 Minutes

15 Burpee Bull Ups
20 Box Jumps
25 Hang Power cleans 115/85
Max Cal Row in remaining time

Rest 3 Minutes

Amrap 8 Minutes
10 Burpee Pull Ups
15 Box Jumps
20 Hang Power Cleans 115/85
Max Cal Row in remaining time



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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
  2. 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)
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Overhead Barbell Skill & Strength
A1) Sott’s Press
 
 
3 x 3 + 1 Overhead Squat
* Purpose of this block for the day is to make improvements in mobility, stability, balance, coordination, and strength.

 * Build up in weight to a moderate to heavy weight for the day with near perfect technique.
 
 
A2) BTN Split-Jerk
 
 
5 x 3

*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 :05 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) Triphasic Method: (Eccentric) Back 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

 C) Trunk/Spinal Stabilization & Muscular Endurance
 
 
Palof Press w/ Plate Perturbation 2 x :30
 
 

 4-Point Bear 2 x :30
Wall Midline Stabilization 2 x :30

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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