Strongside Barbell Program: April 29th to May 4th 2019 

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday
Pre Warm-Up

3 Rounds

10 Band Pull apart

10 Band Row 

10 Cuff Isolation 

+

2 Rounds 

10cal Row 

20 Lunges 

10 Sit-Ups 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 82-87% 

 

B.) Thruster 

4×3 @ 65%+ Of 1RM C&J 

 

C.) Deadlift 

4×5 @ 70% 

 

D.) 3 Rounds 

10 Band Pull Apart 

15sec Single Leg Plank On Each Leg 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 2min Pike 

3.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

10 Sit-Ups 

20sec Flutter Kick 

+

3 Rounds 

20sec Jumping Jacks 

5 Burpees 

 

Warm-Up

Power Clean Drills 

 

Strength

A.) Power Clean 

1.) Work to a Heavy Single – Goal = 80-85% 

2.) Drop 20/15 for 3×2 

 

B.) Jerk Behind Neck 

4×1 – Heavy Singles 

 

C.) Back Squat 

4×3 @ 85% + 

 

D.) 3 Sets 

15 GHD Hip Extensions 

20 Dead Bugs W/ Ball 

 

Cool Down 

1.) 2min Ski Erg + 2min Row 

2.) 2min Pike 

3.) Roll Lats & Hamstrings 

2019-04-28T14:41:03+00:00April 28th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|