Strongside Barbell: June 3rd to June 8th 2019 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Cuff Isolation 

+

3 Rounds 

10cal Row 

10 Sit-Ups 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Snatch Work 

1.) Power Snatch: 5×1 

2.) Hang Power Snatch: 5×2 

3.) Snatch Grip Push Press: 5×1

4.) Drop Snatch: 5×1 

 

B.) Tempo Front Squat 

4×3 – Tempo: 3-3-1

*Increase load 5lb from last week 

 

C.) 3 Rounds 

60sec Glutei Bridge

20sec hip raise – Left

20sec hip raise – Right 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + hamstring roll 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Band Pull Apart

10 Pass Through 

+

30cal Row 

 

Warm-Up

Snatch Drills 

 

Strength

A.) 5 Sets 

1 Power Snatch + 2 OHS 

 

B.) Clean + Hang Clean 

6×1

 

C.) Sumo Deadlift 

1.) Work to heavy 1×3 

2.) Drop 30/20 for 3×5 

 

Cool Down 

1.) 3min Row + 2min Ski Erg 

2.) 2min Pike + 20 Pass Through 

3.) Roll Hamstrings and T-Spine 

2019-06-01T20:38:24+00:00June 1st, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|