FREE: Today's Weightlifting Programme 29/09/16

Back Extensions 3 x 8-10 @ 15/20Kg Drop Clean 3 x 5 @ 15/20Kg Hang Clean + Squat Jerk 4 x 2(1+1) @ 50% 1RM Clean Warm up to today's 1RM ​ Clean + Push Press + Power Jerk + Jerk 4 x 1(1+1+1+1) @ 75% Today's 1RM ​ Overhead Press 4 x 5 Weighted Dips (Flare Elbows - Weight Behind) 3 x 8-10 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed above are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to recieve your very own training programme and/or coachin

FREE: Today's Weightlifting Programme 28/09/16

Back Extensions 3 x 8-10 Tall/Extended Snatch 3 x 5 @ 20-30kg Low Hang Snatch Warm up to today's 1RM ​ Snatch From Blocks (High Hang) 7 x 2 @ 80% Today's 1RM Back Squat 5 x 7 @ 75% 1RM ​ Muscle Snatch From Low Hang 4 x 5 @ 40% Snatch 1RM Lu Raises 5 x 8-10 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed above are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to recieve your very own training programme and/or coaching, please research the service

FREE: Today's Weightlifting Programme 27/09/16

Drop Clean 3 x 5 @ 15/20Kg Descending Clean 4 x 2(1+1+1) @ 50% 1RM Clean Warm up to today's 1RM ​ Jerk From Blocks/Rack Warm up to today's 1RM Jerk From Blocks/Rack 5 x 2 @ 80% Today's 1RM ​ Push Press 4 x 5 @ 70% Today's Jerk 1RM Weighted Dips (Flare Elbows - Weight Behind) 3 x 8-10 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed above are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to recieve your very own training programme and/or coaching,

FREE: Today's Weightlifting Programme 26/09/16

Back Extensions 3 x 8-10 Descending Snatch 4 x (1+1+1) @ 30-40kg Snatch Warm up to today's 1RM ​ Snatch 1st Pull + Snatch 5 x 1(4+1) @ 80% Today's 1RM ​ Back Squat 4 x 9 @ 70% 1RM Glute Ham Raises 5 x 8-10 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed above are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to recieve your very own training programme and/or coaching, please research the services we can provide you and book your slot with one of

FREE: Today's Weightlifting Programme 24/09/16

Active Recovery Day: ≥20 minutes of low impact cardiovascular work maintaining HR of 60-70% MaxHR (swim, cycle, cross-trainer) 20-30 minutes foam rolling, focusing on calves, quads, glutes, thoracic spine and shoulders. Specific mobility work (unloaded 15-20kg bar): OH squat Drop Snatch Extended/Tall Snatch High Hang Snatch Low Hang Snatch Snatch Grip RDL Snatch Halted Deadlift Ensure that you follow your prescribed nutrition and supplementation plan. Drink 4-6 litres water. Use guided meditation to aid sleep (possible 20 min power naps were possible as discussed) This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed above

Balance!

The success of a lift largely depends on a balance. More specifically the reduction of horizontal bar displacement away from the lifter's centre of mass (CM). Many things can cause the bar to shift rearward or forward (more common) of one's CM, however the most likely error is that when the lifter does not distribute their weight correctly prior to forcefull hip and knee extension (such as the second pull). Note: there are a number of other causes, however the purpose of this post I will focus on errors above the knee only. All too often to I see lifters sit back onto the heels at the end of the first pull (above knee) or when performing the hang clean/snatch. This rearward weight displaceme

FREE: Today's Weightlifting Programme

Back Extensions 3 x 8-10 Descending Snatch 4 x (1+1+1) @ 30-40kg Snatch Warm up to today's 1RM ​ Snatch 6 x 1 @ 95-100% Today's 1RM ​ Behind Neck Push Press 4 x 8 at 8RM Weighted (rear) Dips - elbows flared 5 x 6-8 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed above are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to recieve your very own training programme and/or coaching, please research the services we can provide you and book your slot wi

FREE: Today's Weightlifting Programme

Back Extensions 3 x 8-10 Muscle Snatch + Power Snatch + Snatch 4 x (1+1+1) Snatch Warm up to today's 1RM ​ Snatch + Overhead Squat 3 x 2(1+1) @ 75% Today's 1RM ​ Back Squat 10 x 3 @ 85% 1RM ​ Glute Ham Raise ​3 x 12-15 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed below are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to recieve your very own training programme and/or coaching, please research the services we can provide you and book your slo

FREE: Today's Weightlifting Programme

Clean & Jerk Warm up to today's 1RM ​ Hang Clean (low) + Push Press + Power Jerk + Jerk 5 x (1+1+1+1) @ 70% today's 1RM ​ Back Squat 7 x 5 @ 80% 1RM ​ Extras (if time): ​A1: Straight Arm Cable Pull Down 3 x 12-15 A2: Toes to Bar 3 x 10 ​ B: Behind Neck Lat Pull Down 3 x 8-10 ​ C: Lu Raises 3 x 8-10 ​ D: Rope Tricep Extensions 3 x 12-15 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed below are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to reci

FREE: Today's Weightlifting Programme

Snatch Warm up to today's 1RM ​ Hang Snatch (Mid Thigh) 5 x 2 @ 70% today's 1RM 2 x 1 @ 75% today's 1RM ​ Back Squat 4 x 9 @ 70% 1RM ​ Extras (if time): ​A1: Isometric Back Extension 4 x 30s max hold A2: Deadbug with extension and reach 4 x 10 This page is designed to give you some inspiration and help guide or structure your own workouts. The programme's detailed below are samples only and have been influenced by our own training or that of the programme design for our lifters. They are in no way specific for your own training goal, nor placed in a particular order/format. ​ Should you wish to recieve your very own training programme and/or coaching, please research the services we can prov

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Cheshire Barbell 

Unit 17

Arkwright Court

Arkwright Road

Runcorn

Cheshire

WA7 1NX

+44 7714 232 915

karl@cheshirebarbell.co.uk