Strongside Barbell Program: July 29th To August 3rd 2019 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Steps 

5 High Knee

5 Squats 

+

3 Rounds 

10cal AB

10cal Row 

 

Warm-Up

Clean Drills 

 

Strength

A.) Clean 

5×1 @ 80%+ 

 

B.) Clean Pull

5×3 @ 110%+

 

C.) Split Jerk 

Learn Drills 

 

D.) Split Jerk

10min Practice 

 

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 Band Good Morning 

+

20 Pass-Through 

30cal Row 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Full Snatch 

5×1 @ 70%+ 

 

B.) Drop Snatch 

7min Practice 

 

C.) Box Squat

7×3 – TnG – Lift Heavy, Feel Good! 

 

Cool Down 

1.) 3min Ski Erg + 3min Row 

2.) Roll Lats + T-Spine 

3.) 20 Pass-Through 

2019-07-28T14:02:53+00:00July 28th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|