Strongside Barbell Program: May 20th to 26th 

 

Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 KBS

+

3 Rounds 

15 Air Squat 

10 Sit-Up 

 

Warm-Up

Clean & Jerk 

 

Strength

A.) 1RM Clean & Jerk 

15min To FInd 

 

B.) 5 Sets 

2 Low Hang Power Clean + 1 Power Clean 

 

C.) Clean Grip Deadlift 

4×5 @ 95% Of 1RM Clean 

 

D.) 3 Rounds 

12 Band Pull Apart 

20sec Prone Hamstring Curls 

 

Cool Down 

1.) 5min Row – Moderate 

2.) Roll Hamstrings & Glutes 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation

10 KBS

+

3 Rounds 

5 Inchworms 

10 Sit-Up

20sec Flutter Kicks 

 

Warm-Up

Snatch Drills 

Strength

 

A.) Power Snatch 

1.) 10min To Find 1RM Power Snatch 

2.) Drop 20/15 for 4×3 

 

B.) Overhead Squat 

5×4: Tempo: 3-3-1

 

C.) 4 Sets 

2 Back Squat @ 90%

6 Box Jump 

 

Cool Down 

1.) 2min Ski Erg + 2min Row – HARD

2.) 2min Pike 

3.) 2min Split Practice on Each Leg 

2019-05-19T14:12:50+00:00May 19th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|