Greeneville membership winner/class schedule/free week registration

Oh hey,

Open Gym Barbell is happy to announce the winners of the 2month or 20lbs. free membership are Russell Emette, Sherry Alvis Britton and Missy Priest Crouch. Congratulations! Please contact us within a week to confirm.

The time of the coming of the Open Gym Barbell draws near. OG barbell will begin classes on May 24th and are now taking pre-registration for free week trials. Get your one week free trial by filling out the form on the front page of this website, then all you have to do is show up. If you have any questions you would like to ask please email me at jcj0825@gmail.com or text 2523671132. See you soon!

Class schedule

Performance Bootcamp:

Monday through Friday  530am-615am

Saturday 8am-845am

Open gym coaching:

Monday through Friday 615am-9am

 Saturday 845am-11am 

*Personal training to fit your schedule. contact Jeremy for more details.

 

My 12 week program

A Solid Neophyte Program

 

Start with a little Warm Up

Snatch : 8 Sets of Doubles

Clean and Jerk :8 Sets of Singles

Front Squat: 5 Sets of 5

Press : 5 Sets of 3

 

Go Home and Recover

 

Dan John is smarter than your coach😬⚡️😬😝 

9 week program-advanced group

 

Strength/Jerk emphasis

9 weeks

1-2complexes/front squat/extra jerk attention

3-4 box/back strength

5-testing /maxing

6- deload less than 65%

7-9-floor/ramp up and taper

week 1

Day 1

-Muscle snatch up to 60%

-Snatch balance 2x2@60%

-Snatch 65-70% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second 75-85%

-Front squat 6x6 @ 70-72%%

-Snatch balance 2@65-70%

Day  2

-Jerks from rack 3@ 70%-75%

-Clean and jerk 65-70% 1 power clean and jerk+ 1 full clean from below knees and jerk+ 1 front squat and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 70-80%

-tempo front squat w jerk @55-65% 3x3

Day 3

-Muscle snatch up to 60%

-Snatch balance 2x2@60%

-Snatch 65-70% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second 75-85%

-Snatch balance 2x2@70%

Day 4

-Jerks from rack 3@ 70%-75%

-Clean and jerk 65-70% 1 power clean and jerk+ 1 full clean from below knees and jerk+ 1 front squat and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

-Back squat 6x5 @ 70-75%

Week two

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@60%

-Snatch 65-72% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second 85-90%

-Front squat 4x6 @ 72%

-Snatch balance 2x3@70%

Day  2

-Jerks from rack 3@ 70%-80%

-Clean and jerk 65-72% 1 power clean and jerk+ 1 full clean and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 80-90%

-tempo front squat w jerk @55-65% 3x3

Day 3

-Muscle snatch up to 65%

-Snatch balance 2x2@65%

-Snatch 65-72% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second85-92%

-snatch grip push press + tempo OHS 65-78% X 2

Day 4

-Jerks from rack 3@ 70%-75%

-Clean and jerk 65-72% 1 power clean and jerk+ 1 full clean and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

-BNPP 4X4

-Back squat 4x5 @ 72-78%

Week three

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@65%

-Snatch 72-85% 2 from above knees full+1 power+ 1 OHS

-Snatch grip eccentric descents 3x2. *6 second 75-85%

-Front squat 5x5 @ 75-82%

-Snatch balance 2x2@70%

Day  2

-Jerks from rack 3@ 70%-75%

-push press 2x5@68-78%

-Clean and jerk 72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 72-82%

-tempo front squat @72-82% 3x3

-push press 2x5 @68-78%

Day 3

-Muscle snatch up to 65%

-Snatch balance 2@65%

-Snatch 72-85% 2 from above knees full+1 power+ 1 OHS 

Snatch grip eccentric descents 3x2. *6 second 75-85%

-snatch grip push press + tempo OHS 70-80% X 2

Day 4

-Jerks from rack 3@ 75-80%

-Clean and jerk -72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

-BNPP 3X4

-Back squat 5x5 @ 72-78%

Week 4

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@65%

-Snatch 75-87% 2 from above knees full+1 OHS

-Snatch grip pulls 3x3 @85- 95%

-Front squat 4x5 @ 75-82%

-Snatch balance 2@70%-80%

Day  2

-Jerks from rack 3@ 70%-75%

-push press 2x5@68-78%

-Clean and jerk 72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 72-82%

-tempo front squat @72-82% 3x3

-push press 2x5 @68-78%

Day 3

-Muscle snatch up to 65-70%

-Snatch balance 2@70%

-Snatch 72-85% 2 from above knees full+1 power+ 1 OHS 

Snatch grip eccentric descents 3x2. *6 second 75-85%

-snatch grip push press + tempo OHS 70-80% X 2

-Snatch balance 2@70%-80%

Day 4

-Jerks from rack 3@ 70%-75%

-Clean and jerk -72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

-BNPP 4X4

-Back squat 5x5 @ 72-78%

Week 5

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@70%

-Snatch- Complete a max double

-Snatch grip pulls 3x3 @90-100%

-Front squat 3x3+ max single @ 85-90%

-Snatch balance 2@70%-80%

Day  2

-Clean and jerk- heavy double

- Clean pull 3@85-95%

-push press 3x3+max double @75-85%

Day 3

-Muscle snatch up to 65-70%

-Snatch balance 2@70%

-Snatch- heavy double from boxes

-snatch grip push press 3x3 @ 75-85%

Day 4

-Clean and jerk –heavy double from low boxes

-BNPP 4X2

-Back squat 5x5+ max double @ 75-85%

Week 6

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@70%

-Snatch- Complete a max single

-Snatch grip pulls 2x2 @90-105%

-Front squat 2x3+ max single @ 85-90%

Day  2

-Clean and jerk- heavy single

- Clean pull 2@95-105%

-push press 3x3+max double @75-85%

Day 3

-Muscle snatch up to 65-70%

-Snatch balance 2@70%

-Snatch- heavy double from boxes

-snatch grip push press 3x3 @ 75-85%

Day 4

-Clean and jerk –heavy double from low boxes

-BNPP 4X2

-Back squat 5x5+ max double @ 75-85%

Week 7

Day 1

3/3/3 x4 snatch balance/overhead squat/ sotts press

Snatch 4 x 3 @65-70%

Mobility foam rolling

Day two

3/3/3x4 

clean and jerk 4x3 @ 65-70%

800m sled

mobility/foam rolling

Day three

3/3/3

Back squat 4x 3 @ 65-70%

Mobility/ foam rolling

Week 8

Day 1

Snatch 4x 2@ 80-88%

Back squat 3x2 @85-90%

Push press 4x2 @85-90%

Day two

Clean and Jerk- 4x2 @80-88%

Clean pulls- 3x3  @ 80-90%

Pull-ups emom

Day three

Snatch 4x2@ 80-90%

Front squat 3x2@85-90%

Snatch grip pp 4x2@85-90%

Day 4

Clean and Jerk- 4x2 @80-90%

Clean pulls- 3x3  @ 80-88%

Pull-ups emom

Week 9

Day 1

Snatch 3x2@ 85-92%

Back squat 3x2 @85-92%

mobility

Day two

Clean and Jerk- 3x2 @85-92%

Clean pulls- 2x3  @ 90-100%

mobility

Day three

Snatch 3x2@ 85-92%

Front squat 3x2@85-92%

Day 4

Clean and Jerk- 3x2 @85-92%

Clean pulls- 2x3  @ 88-100%

Rest 2 -3 days then compete

 

We deliver one week for free!

The month of march we will be offering one free week to companies that would like to try out our corporate fitness programs. We offer a variety of programs including Olympic weightlifting, strength training, boot camp, zumba, yoga, boxing, insanity, and any other class format desired. Learn more about our custom tailored programs below.

Open Gym Barbell Corporate Strength

our strengths:

  • Very lean and cost effective.No full time salaries that will take away from the programs quality or possibilities.
  • 10 plus years of corporate/military unit fitness experience with very demanding clients (FOX News, Bank of America, Fossil, Alliance Family of Companies, Honor Courage Commitment, Inc.,)
  • Custom tailored programs. 
  • The best instructors.We recognize and get the most talented fitness professionals.
  • Discounted fitness equipment through local partnerships

References available, If interested contact us at jcj0825@gmail.com 

 

 

Crossfit Level 1 vs Exercise science degree

Exercise Science Degree and the Crossfit Level 1 Certification

Both of these programs were worthwhile. I have listed below the most valuable knowledge learned from each, as from my perspective. Short guy

Exercise science degree:

I received my BS in exercise science from East Carolina University. I did quite well with the work. The most valuable classes and knowledge I took away from it was:

1.     Anatomy Physiology: Knowing your A&P is useful, gives you credibility, and makes you look smart, except when someone drops the gastroc bomb.

2.     Motor Learning: Great stuff coaches should know. Interesting information that could affect the way you train athletes.

3.     Biometrics: Useful for all fitness professionals

4.     Athletic training: By far the most practical course I was able to take. Wrapping ankles, arches, and different therapy modalities.

The rest was kind of fluff. The remainder of the knowledge could be learned better with a you tube subscription, a gym membership, and passion.

Crossfit Level 1:

I received my Crossfit level 1 in 2010. I was first exposed to Crossfit while living in Harlem, NY. I kept hearing about this new way of training and decided I would go and destroy everyone. That didn’t happen and I really liked it, especially the barbell lifts.

1.     Very professional instructors who practice what they preach. They put on a great show and gave me a warm and fuzzy feeling about crossfit.

2.     The nutrition portion was very informative and I learned a more practical approach to nutrition in 40minutes than I did with my degree.

3.     Barbell portion was good, but I was extremely new to the lifts.

I don’t remember anything else, so there you go. I did learn more in crossfit gyms than I did at the cert. There are a ton of great coaches out there fixing the misguided.

 

Guest coaching in February

The month of February we will have two new coaches! Coach information and dates are below.

 Brent Kim is coachingThursday, February 5th and Thursday February 26th 530pm-8pm  

 Troy Scoggins is coaching Tuesday February 10th and Saturday February 21st  530pm-8pm

Brent Kim-Brent has competed actively in weightlifting since 2005 and powerlifting between 2009 and 2012. He has qualified for the 2012 and 2014 USAW American Open and a 2011 USAPL state record holder in the squat. Brent has had experience in instructing beginners and intermediate lifters in the competition lifts.

Troy Scoggins- Over 30 years of training experience. AAU Class 3 Power Lifter, USATF All-American Sprinter (Masters). Coached T&F, and Speed and Strength Camps. Coached Jr.High, High School, College and Aduts.

USATF Level 1 Sprint Coach, USA Weight Lifting Sport Performace Coach, Cooper Elite Personal Trainer, Cooper Elite Health Behavior Coach.

*The price will be free for members and $20 for non members 

For more information please contact Jeremy at 2523671132

Week 4 Strength/hypertrophy

Monday

Bench press (per routine)

weighted dips 3x ( add weight when 8 reps are reached)

weighted pull ups 4x  (add weight when 8 reps are reached)

*ascending ladder of tire thrusters (start w two reps and add two reps every thirty seconds until failure)

Tuesday

Back squat (per routine)

SLDL  4X4-6

weighted lunges(bollard walk)

sled drag x3 w 3minute rest intervals

Wednesday

rest

Thursday

speed bench 6x2 emom @65%

Press (per routine)

speed pulls @ 6x3 emom @65%

tire flips 2min on/ 3min rest x2

Friday

Front squat (per routine)

bent row 5 x6-10

weighted pullups (only add weight if you can complete 8 reps @ bodyweight)

face pulls (bollard pull)

Run 1 mile for time

Saturday

Olympic weightlifting practice or rest

Sunday

Olympic weightlifting practice or rest

 

 

 

 

Week three strength/hypertrophy

Week Three

Strength Hypertrophy…Didn’t want to call it power building.

 

Monday

Bench press-  (per routine)

Close grip bench- 1x6/2x4/1x8-12

Bent row/high pull complex  8/6x4

 

Run 1 mile for time

 

Tuesday

Squat- (per routine)

SLDL- 3x4-6

Press- 2x3-5/2x8-10

vups

 

Tire flip/sprint/rest  30sec/1lap/1min

 

Wednesday

Speed pulls @ 60%  6x3 emom

Speed bench @ 60%  6x3 emom

Overhead squat 4x 2-5/1x10-15

 

Tire pull x 3 2minute rest intervals

 

Thursday

Deadlift- (per routine)

Bent row complex- 8/6x4

Pullups  5x near failure/last two sets are taken to failure

 

Bollard sprints emom until failure

 

Friday

Front squat- (per routine)

Floor press  3x3-5/2x6-8

Vup plank complex  20/30/30restx4

 

800m x 3  w 1 minute rest interval

Week 2 Strength/ Hypertrophy

Strength/hypertrophy

Week 2

By:jermy

Day 1

Back squat  (per routine)

Bench press  (per routine)

Close grip bench w pause 2x3/2x6-8

Face pulls

Barbell complex emom

Day 2

Deadlift  (per routine)

Wide grip bent rows 4x 6-8

Close grip underhand 2x8-12

 Tire flips (1min on 2min offx4)

Day three

Speed bench  6x3 @ 55%

Speed  squat 6x3 @55%

Pull ups x4 (add weight if you can get 12)

Face pulls

Run 1 mile for time

Day 4

Front squat (per routine)

Press 4x4/2x8

Highpulls 3x6

Barbell complex

Day 5

Floor press  (per routine)

Kang squats 5x5

Bent row  2x4-6/2x8-12

Pull ups

Face pulls 

6 burpees,6 kb swings emom for 10 minutes

Strength/hypertrophy.....No olympic lifting

Strength/hypertrophy/no olympic lifts

Week 1

 

Day 1

Deadlift  (per routine at gym) 

Bent row  4 x 6-8, 1x12-15

Pull-ups   if you can get 12 bodyweight ,add weight

 

1 tire pull lap/ 1 tire drag lap/ straightaway row

 

Day 2

Bench press (per routine at gym)

Close grip bench 2x6/ 2x10

Dips if you can complete 12 at bodyweight, add weight

Tire face pulls  bollards and back x 2

 

Run 800 m x2 2minute rest interval

 

Day 3

Speed bench press @  50% of 1 rep max 6x3

Speed deadlift @ 50% of 1 rep max 6x2

Overhead squat (per routine at gym)

 

Complete the following for three sets

10 tire flips

run 800m

rest 3minutes

 

 

Day 4

Front squat   (per routine at gym)

Walking weighted lunges.

SLDL  3X5

 

Barbell complex every minute on minute

 

Day 5

Overhead press (per routine at gym)

Close grip grip rows  3x5, 2x10-12

Pull up if you can complete 12 add weight

 

400m run x 3  1min rest interval