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The Barbell Club

Olympic Weightlifting: Triphasic Eccentric Phase 1
  • 4/Weeks
  • 3/Days Per Week
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.
**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
 * 10 Single Leg Glute Bridges R/L
 * 10 Bird Dogs R/L
 * 10 Mini-Band Squats

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


 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

The Barbell Club All Levels