Southside Barbell VA
Strongman, Weightlifting, Powerlifting, Strength & ConditioningClean, deadlift, overhead press focus.
Power and speed. One of the most important movements in strongman is the clean. This often overlooked and even avoided weightlifting movement has big payout in strongman events. Included in this program are cleans, deadlifts, bench press, push jerk, and several other accessory exercises for 8 weeks of progressive load and technique work.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Bent Over DB Row
8, 10, 12
A2
DB Deadlift
8, 10, 12
A3
Standing DB Press
8, 10, 12
B
Log Clean and Push Press
2, 2, 2, 1, 1, 1 @ 60, 65, 70, 75, 80, 85 %
C
Incline DB Bench Press
3 x 12
D1
Cuban Press
5 x 5 @ 6
D2
Inverted Retraction & Row
5 x 5 @ 8
A
Safety Bar Squat
8, 5, 3, 3, 8, 8 @ 68, 70, 72, 75, 68, 68 %
B
Yoke Walk
100, 100, 50, 50, 50, 150 LWP +50, 60, 75, 80, 80, 65lb
C1
Ab Wheel
3 x 6
C2
Strict Lower Hanging Leg Lifts
3 x 6
C3
Good Morning
3 x 10 LWP +45, 55, 65lb
D1
DB Lateral Step-Up
3 x 10
D2
American KB Swing
3 x 10
A1
Clean High Pull
3 x 3
A2
Hang Clean
3 x 3
A3
Push Press
3 x 3
B
Axle Clean and Push Press
5 x 2 @ 65, 70, 72, 75, 78 %
C
Seated DB Power Clean
3 x 5
D
Seated DB Press
3 x 8
E
DB Lateral Raise
5 x 5
F
DB Renegade Row
5 x 10
A1
Bird Dog
2 x 8
A2
Romanian Deadlift
2 x 10 @ 6
B
Deficit Deadlift
2 x 6 @ 65, 70 %
C
Deadlift
3 x 3 @ 75, 78, 80 %
D
Rack Pull
3, 3, 2 @ 85, 90, 95 %
E1
Weighted Chin Ups
3 x 5 @ 6
E2
Goblet Squat
3 x 10 @ 8
A
Power Clean + Thruster
3 x 3 @ 5, 7, 8
B
Hang Clean + Front Squat + Push Press
5 x 3 @ 55, 60, 65, 68, 70 %
C
Push Jerk
3 x 3 @ 75 %
D
Sandbag Carry
4 x 50 @ 8
