Improve Your Barbell Cycling: Light to Moderate Weight

Want to move the barbell faster, more efficiently, and with confidence? Improve Your Barbell Cycling is a focused 6-week progression program designed to refine your technique with light to moderate weights. In just 30-minute sessions, 3 days a week, you’ll build speed, stamina, and coordination for faster WOD times and more confident lifting.

Whether you’re new to cycling or looking to level up, this program fits right into your current training routine—no disruption, just gains.

Improve Your Barbell Cycling offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

🗓️ Sample Programming – Week 1 / Session 1

Control: Clean & Jerk Prep (5 min)
2 sets:

• 20 sec Alternating Scorpion with Pec Stretch
• 5/side Down Dog to Groiner with T-spine Rotation
• 8 Cossack Squats with Plate Press
• 8 Kang Squats with Plate
  Preps the hips, shoulders, and spine for efficient movement under load.

Specific: Clean & Jerk (5 min)
2 sets:

• 8 Deadlifts
• 8 Clean Shrugs
• 8 Clean High Pulls
• 8 Alternating Front Rack Rotations into Push Press
  

Dial in movement mechanics with lightweight barbell cycling drills.

Control: Snatch Prep (5 min)
2 sets:

• 10 Snatch Grip Dowel Pass Throughs
• 10 Snatch Grip Banded Deadlifts @Tempo 2121
• 10 Explosive Prisoner Jump Squats
• 30 sec Snatch Grip Overhead Stretch on foam roller
  

Builds mobility and explosiveness through full ROM.

Specific: Snatch (5 min)
2 sets:

• 10 Snatch Deadlifts
• 10 Snatch Shrugs
• 10 Snatch High Pulls
• 5 each: Behind the Neck Snatch Grip Push Press + Push Jerk
  

These movements reinforce flow and bar path under light/moderate load.

Test (10 min)
“GRISABEL” – For Time

• 15 Clean & Jerks
• 15 Snatches
  

⏱️ 5-minute time cap
Score = total reps completed. Retest this benchmark in Week 6.

🏋️ Required Equipment:

Barbell, Bumper plates, Resistance bands, Foam roller, Dumbbells or kettlebells, Dowel