Strongside Barbell Program: April 8th – 13th 2019 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Lunges

10 Sit-Ups 

10cal Assault Bike 

+

30 Front Rack Lunges W/ Barbell 

 

Warm-Up

Dynamic Drills 

Clean Drills 

 

Strength 

A.) Halt Clean 

5×2 @ 75% – 2sec Halt 

 

B.) High Hang Power Clean 

5×2 @ 70-75% 

 

C.) Back Squat 

4×8 @ 70% 

 

D.) Push Jerk 

5×2 – Any given load 

*Drills In Class 

 

Cool Down 

1.) 3min Row – Moderate 

2.) 2min Pike 

3.) Foam Roll Hamstrings & Glutes 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Band Good Morning 

+

3 Rounds 

10 KBS

5 Inchworms 

10cal Row 

 

Warm-Up

Clean & Jerk Drills/Prep 

 

Strength 

A.) Clean & Jerk From Blocks 

4×2 @ 75-85% 

 

B.) Front Squat 

4×5 @ 70% 

 

C.) Shoulder Complex 

5 Sets: 3 Push Press + 1 Split Jerk 

*Heavy! 

 

D.) 3 Sets 

10 Yates Row 

10 Lateral Shoulder Raises 

 

Cool Down

1.) 3min Ski Erg – Moderate 

2.) 3 rounds 

10 Pass-Through 

30sec Roll T-Spine 

2019-04-07T14:42:34+00:00April 7th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|