Strongside Barbell Program: May 6th To May 11th 2019 

 

Week 1 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds WithSling Shot 

5 Lateral Steps 

5 High Knee 

5 Squats 

+

3 Rounds 

10 Cuff Isolation 

5 Inchworms 

5 Sit-Ups 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean & Jerk 

5×1 @ 85-90% 

 

B.) Hang Power Clean 

5×3 – HEAVY 

 

C.) Deadlift 

4×5 @ 72%

 

D.) 3 Rounds 

10 Band Pull Apart 

10sec Single Leg Hold: Push-Up Position 

 

Cool Down 

1.) 3min HARD Row 

2.) 3 Rounds 

30sec Roll Lats 

10 Pass-Through 

 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row 

10 Pass-Through 

+

2 Rounds 

15cal AB

20 Lunges 

 

Warm-Up

Snatch Drills 

 

Strength

A.) Power Snatch 

1.) Work To A Have Single 

2.) Drop 15/10 for 3×2 

 

B.) Overhead Squat 

5×4: 1sec Pause At Rock Bottom 

 

C.) Back Squat 

4×3 @ 85% 

 

D.) 3 Rounds 

20sec Plank 

15 Deadbug 

 

Cool Down 

1.) 3min Row + 2min Ski Erg 

2.) 2min Pike 

3.) Roll Problem Areas 

2019-05-05T00:52:07+00:00May 5th, 2019|Olympic Weightlifting, Olympic Weightlifting Notes|