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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 2 of 4 of Start program

Monday – weights are chosen by feel – all working sets are within 10# of each other – try to use the same weights as last week with the extra volume, but don’t go maximal

Clean and Jerk – 5 sets x 3 Clean + 1 Jerk

Clean Pull – 4 x 3

Back Squat – 5 x 5 reps

Wednesday

Snatch 5 x 3 reps

Snatch Pull 4 x 3

Front Squat 5 x 3

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

Lift // Trap Bar Deadlift 6 x 3 reps // rest 60 seconds

Accessory work

DB 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

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

Planks // 3 x 45 s / rest 45

Prowler – 8 x 20m – AHAP

Wednesday

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

Strict Press // 5 x 3 reps // rest 60 s

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

Reverse Grip Bent over rows // 3 x 15 reps // rest 45s

Banded Face Pulls // 3 x 20 // rest 45s

DB Kick Backs // 3 x 12 reps

Hollow Rocks // 3 x 20 reps



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