Denver Barbell Club
Olympic LiftingFeatures
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Black & Gold Snatch Day Warmup
Complete one of the following for 3-5 minutes total: Assault Bike Jumping Jacks Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Snatch Bar work: Snatch Grip Press - 5 Reps OH Squat - 5 Reps Snatch Deadlift - 5 Reps Muscle Snatch - 5 Reps Tall Snatch - 3 Reps Power Snatch - 5 Reps Snatch - 3 Reps
A
Power Position Snatch Pull + Power Position Muscle Snatch
3 x 4
B
Power Position Power Snatch + Overhead Squat
5 x 4
C
Halting Snatch Deadlift
5 x 3
D
Back Squat
3 x 8
E1
Sorensen Hold
3 x 0:30
E2
Choice Bicep Exercise
3 x 10
A
Cardio
1 x 10:00
A
Pause Jerk Dips
4 x 5
B
Power Jerk
5 x 3
C
Front Squat
3 x 5
D
Strict Press
3 x 10
E
Pendlay Row
3 x 10
F1
Weighted Plank Hold
4 x 0:30
F2
Split Jerk Footwork
4 x 10
Prep
A
Black & Gold Jerk Warm-Up
Complete one of the following for 5 minutes total: Assault Bike Rowing Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Shoulder/Thoracic Prep: Wrist Stretches (ask coach for suggestions if needed) IYT's - 5 reps (I +Y+T = 1 rep) Bent Over IYT's - 5 reps Foam roller or box thoracic stretch - 30 seconds PVC Pass Thrus - 10 reps PVC Around the Worlds - 10 reps Jerk Bar Work: Behind the Neck Overhead Press - 5 reps Overhead Press - 5 reps Push Press - 5 reps Power Jerk - 5 reps Split Jerk Footwork - 5 reps Tall Jerk - 5 reps
A
Cardio
1 x 10:00
A
Power Position Clean Pull + Power Position Muscle Clean
3 x 4
B
Power Position Power Clean + Front Squat
5 x 3
C
Halting Clean Deadlift
5 x 3
D
Back Squat
3 x 6
E1
Back Extension
3 x 10
E2
Tricep Choice
3 x 10
Prep
A
Black & Gold Clean Warm-Up
Complete one of the following for 5 minutes total: Assault Bike Rowing Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Shoulder/Thoracic Prep: Wrist Stretches (ask coach for suggestions if needed) IYT's - 5 reps (I +Y+T = 1 rep) Bent Over IYT's - 5 reps Foam roller or box thoracic stretch - 30 seconds PVC Pass Thrus - 10 reps PVC Around the Worlds - 10 reps Clean Bar Work: OH Press - 5 Reps Front Squat - 5 Reps Clean Deadlift - 5 Reps Muscle Clean + Push Press - 5 Reps Power Clean + Power Jerk - 5 Reps Tall Power Clean - 3 Reps Tall Clean - 3 reps
A
Cardio
1 x 10:00
