Strongside Barbell Program: April 1st – 6th 2019 

 

Week 5 Of 5 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Pass Through

5 Inchworms 

10 KBS

+

3 Rounds 

10cal Row 

10 Lunges 

10 Sit-Ups 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) 5 Sets 

1 Clean + 1 Front Squat + 1 Jerk @ 92% 

 

B.) 4 Sets @ 75% 

2 Hang Power Clean + 1 Clean 

 

C.) Box Squat 

8min Practice/Advancement 

 

D.) Split Jerk 

Build From Last Week Drills

 

Cool Down 

1.) 4min Row – Moderate 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

Thursday 

Pre Warm-Up

3 Rounds 

10cal Row 

20 Lunges 

10sec Handstand 

10 Thrusters 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Snatch Complex 

1 Power Snatch + 2 Hang Snatch 

*Goal = Increase 2.5 – 5lb from last week 

 

B.) Muscle Snatch 

5min Practice – From Ground 

 

C.) Overhead Squat 

Build To A Heave 2 – 8min Practice 

 

D.) 3 Rounds 

10 Barbell Roll Outs 

8 Reverse Lunges On Each Side 

 

Cool Down 

1.) 4min Ski Erg – Moderate 

2.) 2min Pike 

3.) Roll Hamstrings & Quads 

2019-03-31T20:12:06+00:00March 31st, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|