Strongside Barbell: May 27th to June 1st 2019 

 

Tuesday
Pre Warm-Up

3 Rounds 

10 KBS

10 Band Pull Apart

10 Band Row 

10 Hip Extension 

+

2 Rounds 

15cal Row 

10 Sit-Up 

10 OHS 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Snatch: 

1.) 5×1 Power Snatch 

2.) 5×1 Snatch Grip Push-Press 

3.) 5×1 Snatch Balance 

 

B.) Tempo Front Squat 

4×3 – Tempo = 3-3-1

 

C.) 3 Rounds 

12 DB Box Step Up 

15 Hip Extensions 

 

Cool Down 

1.) 1,000m Row 

2.) 2min Pike 

3.) Roll hamstrings and t-spine 

 

Thursday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 KBS

20sec Jump Rope 

+

3 Rounds 

10 Pass-Through 

10 Hand Release Push-Up 

20 Air Squat 

 

Warm-Up

SnatchWork 

 

Strength

A.) 5 Sets 

1 Full Snatch + 2 OHS 

 

B.) Clean + 2 Thruster 

7×1 

 

C.) Sumo Deadlift 

1.) 1×3

2.) Drop 30/20 for 3×5

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike + 1min split on each side 

3.) Roll quads and hamstrings 

2019-05-26T19:12:41+00:00May 26th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|