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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 1 of 4 of Start program

Monday – weights are chosen by feel – all working sets are within 10# of each other

Clean and Jerk – 5 sets x 2 Clean + 1 Jerk

Clean Pull – 3 x 3

Back Squat – 3 x 5 reps

Wednesday

Snatch 5 x 2 reps

Snatch Pull 3 x 3

Front Squat 3 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 // 2 x 10 reps Kang Squat

Lift // Back Squat 3 x 10 reps // rest 60 seconds

Accessory work

RDLs // 3 x 10 reps // rest 45 s

Seated DB Shrugs // 3 x 15 reps // rest 45 s

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

Hammer Curls // 3 x 20 reps // rest 45s

Hanging leg raises // 3 x 12 / rest 45

40 yard dash – 8 rounds – walk back for rest

Wednesday

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

Incline Barbell Bench // 3 x 10 reps // rest 60 s

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

Plate Raises // 3 x 15 reps // rest 45s

Push ups // 3 x Max Reps // rest 45s

Planks // 3 x 45 s



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