FOAM ROLL (5:00-10:00)

Target Any Sore Areas


MOBILITY (5:00-10:00)

1.  Calf Stretch On Post - 1:00/Side

2.  Banded Ankle Distraction - 1:00/Side

3.  Spiderman Hold - 1:00/Side

4.  Banded Tricep Stretch - 1:00/Side

5.  Laying Front Rack Stretch - 1:00


ACTIVATION (6:00) 

4 Rounds: 

20s Push-Up To Down Dog

10s Down Dog Hold


Into…


4 Rounds:

20s Hollow Rocks 

10s Rest


Into…


4 Rounds:

10s Single Leg Glute Bridges (R) 

10s Single Leg Glute Bridges (L) 

10s Rest


Before WOD


3 Sets For Quality:

30 Second Handstand Hold On Wall

60 Second Wall Sit 


Directly Into...


3 Sets For Quality:

10 Pausing Dumbbell Goblet Squats

200 Foot Single Dumbbell Overhead Walk


Hid and Seek

27-21-15-9:

Box Jump Overs (24"/20")     (Masters 50+ RX Step Ups)

Thrusters 95 / 65 lb     (Masters 50+ RX 85/55)

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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

**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

  • 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 (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.         Heels Elevated Goblet Squat with :04 Eccentric Phase x 10 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.         Heels Elevated Zombie Squat
            2.         Front Squat to Med Ball
            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 3* 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)
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BARBELL STRENGTH

 A)  Clean Positional Complex

*At least 2 warm-up sets followed by the prescribed working sets for the day
5 x 1 Clean Grip Deadlift + 1 Eccentric Cl. Grip Deadlift 8010 + Power Clean
 *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 Clean Grip Deadlift 8010

C) Triphasic Method: (Eccentric) Front 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) AUXILIARY STRENGTH
  • Heels Elevated Lateral Squat
2 x 6 4010 each side
  • Barbell Retract + Row
2 x :45 EA. x Max Reps
  • Single-Leg Hip Thrust
2 x 6 4010 each side
  • Heels Elevated Deep Squat ISO
  • Healthy Spinal Extension held throughout movement
  • Lateral stabilization of thighs over outer toes throughout the entire movement
2 x 3:00

Comments

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