Strongside Barbell Program: April 22nd – 27th 2019 

 

Week 3 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation

10 Shoulder Taps 

+

30 KBS

 

Warm-Up

Overhead Prep 

Snatch Drills 

 

Strength

A.) High Hang Snatch 

5×2 @ 67%+ 

 

B.) Drop Snatch 

Practice – 8min 

 

C.) Front Squat 

3×3 @ 80% 

 

D.) Stiff Leg Deadlift 

3×8 @ 60-62% 

 

Cool Down 

1.) 3min Row – HARD

2.) 2min Pike 

3.) Roll hamstrings and t-spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

5 Inchworms 

10 Sit-Ups 

+

3 Rounds 

10 Lunges 

10 Flutter Kicks 

20sec Jump Rope 

 

Warm-Up

Barbell Drills 

 

Strength

A.) Halt Snatch 

1.) Work to a heavy single 

2.) Drop 15/10 for 3×2 

 

B.) Complex: 5 Sets @ 80% of 1RM Clean & Jerk 

1 Power Clean + 2 Front Squat + 1 Jerk 

 

C.) Deficit Deadlift 

4×5 @ 60% 

 

Cool Down 

1.) 2min Row + 3min Ski Erg 

2.) 3min Pike 

3.) 3min Banded Hip Stretches 

2019-04-20T20:13:03+00:00April 20th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|