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The York Barbell Course Part 3

Here is the third of the four York Barbell Courses designed by Bob Hoffman.

The York courses were the standard for the majority of up and coming weight trainers back in the day.

Follow the course for 12 weeks and then move on to Course No. 4

York Barbell Course No. 3

Warm-up… Light Power Snatch

One Arm Repetition Jerk with Barbell 1 x 6
One Arm Snatch with Barbell 1 x 6
Two Arm Press 1 x 6
Squats 1 x 8-12
Holding Barbell Overhead with One Hand, Squat to Low Position (i.e., One hand Overhead Squats) 1 x 8-12
High Pull (to belt height) 1 x 8-12
Press Behind Neck 1 x 6
Two Arm Dead-Hang Snatch 1 x 8-12
Two Hand Jerk 1 x 6
Two Hand Dead-Hang Clean 1 x 8-12

Notes: Workout 2-3 times per week. As always, increase poundages whenever possible, eat right, and get adequate rest.

The York Barbell Course Part 4

Here is the final installment of the four York Barbell Courses designed by Bob Hoffman. The York courses were the standard for the majority of up and coming weight trainers back in the day. Simplified System of Barbell Training (Better Athletes Through Weight Training version)

Follow the course for 12 weeks before moving on.

Warm-up… Light Power Snatch

Barbell Curls
Standing Behind Neck Barbell Presses
Upright Rowing
Standing Barbell Side Bend
Barbell Clean and Press
High Pulls (Clean or Snatch Grip)
Overhead Squats (squats and press behind neck)
Power Snatches
Barbell Bent-Over Row
Deadlift
Squats

Notes:

Perform one set of 10-15 reps for each exercise.

Workout 2-3 times per week.

Whole program is done standing on your feet. Try to use the same weight for the first four exercises. Then add weight and use the same weight for the second four exercises. The exercises are grouped together to reduce weight changes. Add weight to each of the last four exercises.

Squats & Press Behind Neck – Position bar behind neck, go down to a full squat, when you start to rise press the weight overhead (almost a behind the neck push press as you come out of the squat).

As always, increase poundages whenever possible, eat right and get adequate rest.