Strongside Barbell Program: July 22nd To 27th 2019 

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats 

+

3 Rounds 

10 Lugnes 

10 Sit-Ups

10 Push-Ups 

 

Warm-Up

Hips Dynamics 

Clean Drills 

 

Strength

A.) Halt Clean 

5×1 @ 77%

*2sec Pause Below Knee 

 

B.) Back Squat 

1.) 1×3 @ 87%

2.) Drop 30/20 for 3×5 

 

C.) 4 Sets 

4 Sets 

4 Push Press + 1 Split Jerk 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Band Row 

10 Cuff Isolation 

5 Inchworms 

+

300m Row HARD! 

 

Warm-Up

Power Snatch Drills 

 

Strength

A.) Complex – 8min To Find A Heavy Complex 

1 Power Snatch + 2 OHS 

 

B.) Complex – 5sets

2 Hang Squat Clean + 1 Split Jerk 

 

C.) Deadlift 

5×4 @ 70%+ 

 

Cool Down 

1.) 3min Ski Erg + 3min Row 

2.) 3min Pike + Roll Hamstrings and Glutes 

2019-07-21T19:14:16+00:00July 21st, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|