The Barbell CEO

This ebook was published by J2FIT Strength and Conditioning, by author Mike Dewar.

Full color 10-page eBook (PDF instant download to kindle, print, or any other device) consisting of one month's worth (20 workouts total) of strength EMOMs (every minute on the minute) geared to increase barbell strength and power, gymnastic skills, and work capacity.

Each EMOM consists of two movements, cycled through 5-10 complete cycles for a total of 10-20 minutes.

This program is a perfect supplemental program for most athletic, strength, and CrossFit based programs; in which increased strength, power, and general physical preparedness (GPP) is expected.

Volume: Moderate

Intensity: Moderate / Adjustable

Good For:

• Squatting, pulling, and pressing strength
• Barbell technique (strength and olympic weightlifting)
• Gymnastics (adjustable) / bodyweight training
• Increased GPP
• Increased work capacity

Notes:

This first exercise listed is to be performed for the prescribed repetitions at the prescribed intensity (% of maximum) in the first minute (0-59 seconds). At the turn of the next minute, the second exercise is to be performed (61-119 seconds). Repeat for prescribed cycles and time.

• Rest periods are provided within minute frame. Once you complete prescribed repetitions you rest until next minute.
• OHP = Overhead Press
• HSPU = Handstand Push Up
• C2B = Chest to Bar Pull Up
• DU = Double Under (Jump Rope)
• SU = Single Under (Jump Rope)
• ALL pull ups are to be performed STRICT unless otherwise noted

This 6-week training program is a peaking cycle leading up to a powerlifting competition. Each week, you will prepare yourself for maximal attempts on meet day. This program will train all three lifts of the competition (squat, bench press, and deadlift) in a scientific and systematic approach to:

- Increase maximal strength

- Increase neuromuscular activity

- Improve barbell accelaration through sticking points

- Supra-loading to prepare the neverous system and mind for PRs

- Adequate recovery 5-10 days leading up to meet 

If you are looking to build a foundation for Olympic Lifting, become powerful, and gain lean mass in the process, then you’ll love this WEIGHTLIFTING 8-week training program. It does not matter if you've competed in events using these lifts , this WEIGHTLIFTING program is proven to develop and elevate your performance.

There are two things that demand respect in a gym: (1) heavy ass barbell lifts, and (2) a great set of pipes. 

Develop some mega guns with this 2-day per week arm assault month long program.

About the Program

The Most Complete 8-Week Customizable Barbell Strength Training and Nutrition Program to build muscle, gain strength, and loss bodyfat! This program has shown repeatedly to be a highly effective and easy-to-use training program that is customized to your abilities. Whether you have trained for the past year, or have a combined total of 1,000+ lbs (Squat, Deadlift, and Bench), this program will deliver your individuals results.