The Guerrilla Barbell Club is for men and women who are serious about getting stronger or for the CrossFitter who is looking to gain an edge in total strength. The program will focus on strength AND conditioning. Participants will learn how to Squat, Press, Bench Press, Deadlift, Power Clean and Power Snatch, CORRECTLY. As in all of our programs, proper technique will be emphasized as weight is added to lifts each week. In addition, the conditioning portion of this program will include but not be limited to prowler pushes, sprints and CrossFit style workouts.
The program will run in 1 month, automatically renewing increments and will continue throughout the year, featuring rolling admission on a monthly basis.
Classes will meet 3 times per week, Mondays, Wednesdays, & Fridays and be 90 minutes long. However, in order to accommodate as many participants as possible, the 90-minute window will be floating. The coach will be there from 6:30 to 8:30pm.
The barbell class will provide specific programming for each of the following levels of trainee:
Novice - Programming for and adherence to the program by the novice trainee sets the stage for a lifetime of proper training habits, long term progress and athletic achievement far and above what would be possible without it. The focus is on mastering the basic barbell exercises. Novice trainees will see results with this program quickly, within the first few months of a given linear program.
Advanced Novice - As the novice trainee demonstrates a firm grasp of the strength and motor skills of the basic barbell movements, the power clean and various assistance exercises will be added. After several months of uninterrupted, steady progress, trainees will need to progress to the next level to continue to see progress.
Intermediate - The intermediate trainee program will differ significantly from the Advanced Novice program. Exercises, sets, & reps will be modified and enhanced to stimulate progress.
Advanced - At this level, a workout session and subsequent recovery from it may take a month or more. Programming for the advanced trainee will require a change in planning that is longer than the session to session and week to week programming previously required for the novice and intermediate trainee.
*Practical Programming for Strength Training. 2nd edition. Rippetoe & Kilgore.
SAMPLE NOVICE PROGRAM
Program Cost: $299/Month. Class Size Limited To 15 People.
Email [email protected] to sign up.
Please note: Due to the demand for a limited amount of spaces, there will be NO refunds or credits.
Novice MONDAY squat (3X5) press (3X5) deadlift (1×5) WEDNESDAY squat (3×5) bench (3X5) ghr chin-ups FRIDAY squat (3X5) press (3×5) power [...]
Novice MONDAY squat (3X5) bench (3X5) ghr chin-ups WEDNESDAY squat (3X5) press (3X5) power clean (5X3) FRIDAY squat (3X5) bench (3X5) ghr chin-ups —————————————————————————————————————————————————– ADVANCED [...]
NOVICE Monday Wednesday [...]
NOVICE Monday Wednesday [...]
All percentages are based off the trainee’s TRAINING max which will be 90% of their 1RM Monday 4/8/13 Press (80% x [...]
All percentages are based off the trainee’s TRAINING max which will be 90% of their 1RM -Add 10 pounds to [...]
-All percentages are based off the trainee’s TRAINING max which will be 90% of their 1RM Monday 3/25/13 Press (40% x [...]
-All percentages are based off the trainee’s TRAINING max which will be 90% of their 1RM Monday 3/18/13 Press (75% x [...]
All percentages are based off the trainee’s TRAINING max which will be 90% of their 1RM Monday 3/11/13 Press (80% x [...]