HMB Club

Heavy Metal Barbell

Olympic Lifting, Weightlifting
Coach
Sean Rigsby

Heavy 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.

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Proven Programming for All Athletes
Our weightlifting programming serves a variety of athletes - from beginners to elites, from Youth to Masters. Each block is written to create well-balanced, strong, and confident athletes who are ready for competition.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Squat Rack
Recommended
Dumbbells // Kettlebells // Bench // Jump Boxes // Open Area for Sleds, Carries, and Sprints
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

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)

Monday
Week 1 Day 2

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)

Tuesday
Week 1 Day 3

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)

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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)

Coach
coach-avatar 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.

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