HMB Club
Heavy Metal Barbell
Olympic Lifting, WeightliftingHeavy Metal Club is designed for athletes to gain proficiency with the Olympic Weightlifting movements through intentional programming and high-level coaching. This program is great for those who want to compete in the sport or want to challenge themselves by training 5 days a week.
A
A Note From Coach Sean
Prep
B
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
C
Tall Snatch
3 x 3 @ 50 %
D
Elevator Snatch
2, 2, 1, 1, 1, 1 @ 60, 65, 70, 75, 75, 75 %
E
Back Squat
4 x 6 @ 70, 70, 75, 75 %
F
Arch to Hollow Rolls
3 x 8
Conditioning
G
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
BTN Jerk From Split
3 x 3 @ 30 %
C
Split Jerk
5 x 2 @ 70, 75, 75, 80, 80 %
D
Incline DB Bench Press
3 x 10
E
Pendlay Row
3 x 10
Athletic Conditioning
F
5 Rounds 5 Strict Chinups 5 Strict Dips 5 Seated Box Jumps
Recovery
G
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Elevator Clean
2, 2, 1, 1, 1, 1 @ 60, 65, 70, 75, 75, 75 %
C
Deficit Snatch Pull
4 x 4 @ 85 %
D
Front Squat
4 x 3 @ 70 %
E
Farmer's Carry
3 x 150
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
A
General Warmup
For Completion
B
Back Squat
2 x 5 @ MAX, _ kg
C
Bulgarian Split Squat
4 x 6
D
Dumbbell Z Press
3 x 10
E
Crossover Symmetry - Iron Scap
For Completion
F
Partner Nordic Hamstring Curl
3 x 8
G
Cooldown
For Completion
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Snatch Pull + Snatch + OHS
5 x 1 @ 80 %
C
Clean Pull + Clean + Jerk
4 x 2 @ 75, 75, 80, 80 %
D
Clean Grip Deadlift
2 x 5 @ MAX, _ %
E
Forearm Plank
3 x 0:45
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Sean Rigsby
Sean Rigsby has dedicated his life to coaching, helping many sport athletes to the NFL, MLB, and NCAA. He is a USAW National Coach who has produced a Team USA Athlete, 12 Senior National Weightlifters, 4 Senior National Medalists, a Masters World Champion & World Record Holder, and 2 Masters National Champions & American Record Holders.
When you join a team you’re getting more than programming, you’re joining an online community.
HMB Club
HMB Club
HMB Club
