FOAM ROLL (5:00-10:00)

Target Any Sore Areas


MOBILITY (5:00-10:00)

1.  Banded Lat Stretch - 1:00/Side

2.  Banded Tricep Stretch - 1:00/Side

3.  Barbell Thoracic Opener - 1:00

4.  Laying Front Rack Stretch - 1:00

5.  Spiderman Hold - 1:00


ACTIVATION (6:00) 

4 Rounds: 

20s Banded Pull-Aparts

10s Rest 


Into…


4 Rounds:

20s Hollow Hold 

10s Rest 


Into…


2 Rounds:

20s Single Leg Glute Bridges (Right)

10s Rest

20s Single Leg Glute Bridges (Left)

10s Rest

11/30/2021 - Strength Strict Press

All Percentages Based Off 1RM Strict Press

1 Set of 5 @ 55% 

1 Set of 5 @ 63% 

2 Sets of 10 @ 68% 

1 Set of 10+ @ 68% 


[Leave 1-2 Reps In The Tank On Max Set]

Add Score

Done after row (Last)


On the Minute x 18 (6 Rounds): 

Minute 1- Handstand Walk Practice

Minute 2- Double Under Practice

Minute 3- Rest

Row 2000 Meters

For Time:
Row 2,000 Meters
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 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
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

Comments

Mandy Booth

Mandy Booth 1 month, 2 weeks ago / Reply

Row 2000 Meters: 8:55

Karly Frigon 1 month, 2 weeks ago / Reply

Row 2000 Meters: 14:48
Notes: Every minute do whatever number of burpees for the minute your on: minute 1 - 1 burpee, minute 2 - 2 burpees and so on. * got to 9 burpees (9 minutes) before I had to cut down to 5 burpees per round until I hit 2000m

greg ashe

greg ashe 1 month, 2 weeks ago / Reply

SSCF 2000 Meter Row/Ascending Burpee Benchmark: 10:08

Karly Frigon 1 month, 2 weeks ago / Reply

Row 2000 Meters: 14:48
Notes: Every minute do whatever number of burpees for the minute your on: minute 1 - burpee, minute 2 - 2 burpees and so on. * got to 9 burpees (9 minutes) before I had to cut down to 5 burpees per round

Karly Frigon 1 month, 2 weeks ago / Reply

Row 2000 Meters: 14:48
Notes: Every minute do whatever number of burpees for the minute your on: minute 1 - burpee, minute 2 - 2 burpees and so on. * got to 9 burpees (9 minutes) before I had to cut down to 5 burpees per round

Jonathon Neushwander 1 month, 2 weeks ago / Reply

Row 2000 Meters: 11:00

Jonathon Neushwander 1 month, 2 weeks ago / Reply

Row 2000 Meters: 11:00

Joel Sova

Joel Sova 1 month, 2 weeks ago / Reply

Row 2000 Meters: 8:00.300

Connie Kim

Connie Kim 1 month, 2 weeks ago / Reply

Row 2000 Meters: 9:48

Ashley Astorga

Ashley Astorga 1 month, 2 weeks ago / Reply

Row 2000 Meters: 8:32

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