Strongside Barbell Program: August 12th To August 17th 2019

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Air Squat 

+

30cal Row 

 

Warm-Up

Clean & Jerk Drills 

Strength

 

A.) Clean & Jerk 

5xq @ 82%+

 

B.) Front Squat

1.) Work To A Heavy 3 

2.) Drop 30/20 for 2×4

 

C.) Split Jerk 

10min Practice 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Pass-Through 

10 Band Pull-Apart

10 Cuff Isolation 

+

3 Rounds 

10cal Row 

5 Inchworms 

10 Air Squats 

 

Warm-Up

Snatch Drills

+

OHS Drills 

 

Strength

A.) Full Snatch 

6×1 @ 72%+ 

 

B.) Overhead Squat 

10min To Work To A Heavy 4reps 

 

C.) Box Squat 

6×3 – TnG – Lift Heavy And Build From Last Week 

 

Cool Down 

1.) 4min HARD Row 

2.) 2min Pike Stretch 

3.0 Roll Hamstrings And Calves 

2019-08-11T03:03:38+00:00August 11th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|