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Programs listed below for our Barbell Club which will be offering programming for Strength athletes as well as Weightlifting Athletes

For the strength programming, the programming will be done by Journeyman Fitness staff

For the Olympic Lifting, the programming will be based off of Catalyst Athletics programming

Olympic Lifting – Week 4 of 4 of Start program

Monday – weights are chosen by feel – all working sets are within 10# of each other – increase the weights from last week as you’re able to. Come in an extra day and go for max lifts

Clean and Jerk – 5 sets x 1 Clean + 1 Jerk

Clean Pull – 3 x 2

Back Squat – 5 x 2 reps

Wednesday

Snatch 5 x 1 reps

Snatch Pull 3 x 2

Front Squat 3 x 2

Abs and Back work will be done each day – choose one back exercise and two ab exercises to do each time – 3 challenging sets of 12-15 reps – read this article for options

Saturday

Snatch – Heavy Single

Clean and Jerk – Heavy Single

Front Squat – Heavy Single

Strength Program

Monday

Warm up // Foam Roll // Run 1/2 mile // 2 x 10 Kang Squat

Lift // Snatch Grip Deadlifts 3 x 10 reps // rest 60s

Accessory work

BB Walking Lunges // 3 x 10 reps // rest 45 s

BB Shrugs // 3 x 15 reps // rest 45 s

Foot Elevated Ring Rows // 3 x Max Reps // rest 45s

Reverse Curls // 3 x 15 reps // rest 45s

GHD Situps // 3 x 8 reps / rest 45

Wednesday

Warm up // 20 PVC Pass throughs // 5 Bridges // Shoulder DROM

Strict Press // 3 x 12 reps // rest 60 seconds

Weighted Push ups // 3 x 10 reps // rest 45

Reverse Grip Bent Over Rows// 3 x 15 reps // rest 45s

Rear Delt Raises // 3 x 15 // rest 45s

DB Kick Backs // 3 x 12 reps // rest 45s

Hollow Rocks // 3 x 30 reps

Prowler 8 x 20 m – AHAP



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