FOAM ROLL (5:00-10:00)

Target Any Sore Areas


MOBILITY (5:00-10:00)

1.   Knuckle Drags - 1:00

2.   Banded Hamstring Distraction - 1:00/Side

3.   Banded Lat Stretch - 1:00/Side

4.   Barbell Thoracic Opener - 1:00

5.   KB Calf Smash - 1:00/Side


ACTIVATION (6:00) 

4 Rounds: 

20s PVC Strict Presses

10s PVC Overhead Hold


Into…


4 Rounds:

20s Plank Hold 

10s Rest


Into…


4 Rounds:

20s Banded Good Mornings 

10s Rest

Before WOD


5 Sets: 

20 Seconds Ring Dip Top Hold  

20 Seconds Rest 

20 Seconds Ring Dip Bottom Hold


Rest 1 Minute Between Sets.  

Good Grief

5 Rounds x AMRAP 3:


4 Devil's Press 50 / 35 lb's (Masters 50+ RX 40/25)

6 Toes to Bar 

24 Double Unders  (Masters 50+ 48 Singles)


Rest 1 Minute Between Rounds

Add Score

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 3* 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
Add Score
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

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

Karly Frigon 1 week, 2 days ago / Reply

Good Grief: 337 reps
Notes: I liked this workout, but I scaled the double devil press to 25 lbs 9 rounds plus 31 reps

Karly Frigon 1 week, 3 days ago / Reply

Good Grief: 337 reps
Notes: I liked this workout, but I scaled the double devil press to 25 lbs 9 rounds plus 31 reps

Karly Frigon 1 week, 3 days ago / Reply

Good Grief: 337 reps
Notes: I liked this workout, but I scaled the double devil press to 25 lbs 9 rounds plus 31 reps

jennifer hodgson- macninch 1 week, 4 days ago / Reply

Good Grief: 320 reps
Notes: 35lb weight knees to chest, single unders jump rope

Mandy Booth

Mandy Booth 1 week, 4 days ago / Reply

Good Grief: 364 reps
Notes: 25lb Kipping knees to chest Singles

Connie Kim

Connie Kim 1 week, 4 days ago / Reply

Good Grief: 351 reps
Notes: 25# dumbbells; knee raises; 2:1 singles

JAMES DYKE

JAMES DYKE 1 week, 4 days ago / Reply

Good Grief: 340 reps
Notes: Awful. 40lb dumbbell / 48 singles

JAMES DYKE

JAMES DYKE 1 week, 4 days ago / Reply

Good Grief: 340 reps
Notes: Awful. 40lb dumbbell / 48 singles

Ashley Astorga

Ashley Astorga 1 week, 4 days ago / Reply

Good Grief: 344 reps

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