Strongside Barbell: April 15th – 20th 2019 

 

Week 2 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation

+

30cal AB 

10 Burpees 

 

Warm-Up

Snatch Drills 

Squat Drills 

 

Strength

A.) High Hang Snatch 

5×2 @ 65%+ 

 

B.) Halt Clean 

4×2 @ 70%+ 

 

C.) Front Squat 

3×3 @ 75% 

 

D.) Stiff Leg Deadlift 

3×8 @ 60% 

 

Cool Down 

1.) 2min Row + 2min Ski Erg 

2.) Roll hamstrings and glutes 

3.) 1min Pike + 1 min Cobra 

 

 

Thursday 

Pre Warm-Up

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee 

5 Squats 

+

2 Rounds 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Clean & Jerk Drills 

Strength

 

A.) Halt Clean & Pause Jerk

5×2 @ 75% 

 

B.) High Hang Power Clean 

5×3 @ 75% 

 

C.) Back Squat

4×8 @ 72% 

 

D.) Push-Jerk 

5×2 – Increase load from last week 

 

Cool Down 

1.) 3min Row – Hard! 

2.) 1min Split Practice on each leg 

3.) Roll quads & hamstrings 

4.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

2019-04-14T15:07:17+00:00April 14th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|