Black Iron Functional Strength
Black Iron Training
This program is for the barbell aficionado. Nothing feels better than loading up some weight on the bar and getting after it. There’s also no better way to become your strongest and most powerful self. For that reason, barbell movements dominate this program, with the main objective being to maximize strength and power with a solid mix of powerlifting movements (squat/bench/deadlift) and weightlifting movements (snatch/clean and jerk).
This 5x/week program will progress through various distinct phases, alternating the focus between powerlifting, weightlifting, and many accessory exercises. While the barbell is heavily used throughout; dumbbells, kettlebells, and body weight movements will also be implemented when needed to provide a balanced strength profile.
WL Warm Up (Snatch)
A
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 5 Behind the Neck Press in Snatch Grip 5 Overhead Squats
B
Snatch
8 x 1 @ 70 %
C
Three Position Snatch Pull
3 x 6 @ 80 %
D
Front Squat
4 x 3 @ 75 %
E
Supinated DB Row
3 x 12 @ 7
F
Barbell Front Raise
3 x 10 @ 7
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
B1
Bench Press
3, MAX, MAX, MAX
B2
Banded Pull Aparts
3 x 15
C
Barbell Upright Row
3 x 12
D
DB Tricep Extension
3 x 12
E
Chest Supported Reverse Fly
3 x 12
F
Front Plank Reaches
3 x 20
WL Warm Up (C+J)
A
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Clean Grip Deadlift 5 Clean High Pulls 5 Muscle Clean 5 Strict Press
B
Power Clean + Front Squat Into Power Jerk
5 x 3 @ 65 %
C
Power Snatch Into Overhead Squat
5 x 3 @ 65 %
D
Block Snatch Pull
3 x 5 @ 95 %
E1
Reverse Hyperextension
3 x 15
E2
Single Arm Overhead Kettlebell Carry
3 x 0:30
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
B
Block Clean Pull
3 x 5 @ 95 %
C
Jerk
1, 2, 2, 2, 2 @ 8, 7, 7, 7, 7
D
Push Press
3 x 5 @ 7
E
Rack Hold
3 x 0:20 @ 100 %
Conditioning
A
WL Warm Up (Snatch)
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 5 Behind the Neck Press in Snatch Grip 5 Overhead Squats
B
Snatch
6 x 1
C
Clean and Jerk
6 x 2
D
Front Squat
1, 3, 3, 3, 3
E
Weighted Situp
3 x 10
Chris Bonilla
Master's of Sports Science in Exercise Science, USAW Advanced Sports Performance Coach, ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist
Join Black Iron Training and become the strongest, fittest version of yourself.
Get Black Iron Functional Strength
When you join a team you’re getting more than programming, you’re joining an online community.
Black Iron Functional Strength
Black Iron Functional Strength
Black Iron Functional Strength
