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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 3 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

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

Clean Pull – 3 x 3

Back Squat – 5 x 3 reps

Wednesday

Snatch 5 x 1 reps

Snatch Pull 3 x 3

Front Squat 5 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

Strength Program

Monday

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

Lift // Back Squat – find 5 RM

Accessory work

RDLs // 8 x 4 reps // rest 45 s

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

Chin Ups // 3 x Max Reps // rest 45s

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

Partner Leg Throwdowns // 3 x 12 reps / rest 45

Zercher carry – 8 rounds of 100 ft – AHAP

Wednesday

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

DB Bench Press // Find 5 RM

Bent Over Rows // 8 x 4 reps // rest 45 s

DB Side Laterals // 5 x 10 reps // rest 45s

Push ups // 3 x ME // rest 45s

Planks // 3 x 45 s



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