general warm up (10 minutes)
rotation push ups x 20 reps
medicine ball buddy throws x 40 reps
double club front raise lunges x 15 reps
dumbbell clean and power jerk x 7/7 reps
specific warm up (5 minutes)
JM press set up and light reps
strength (20 minutes)
JM press x 7 reps x 4 sets
conditioning/accessory work (3 rounds)
Diamond push ups x 10 reps
close grip recline bar rows x 10 reps
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
push ups x 25 reps
resistance band pause seated rows x 15 reps
Adex club 2 hand front cleans x 15 reps
Burgener drills
specific warmup (5 minutes)
hang power jerk set up and light practice
strength (20 minutes)
hang power jerk x 3/3/3/3/3/3/3 reps
Note: Use P.A.P. after set #6
conditioning/accessory work (2 rounds)
dumbbell power jerk x 10/10 reps
Adex arc kneeling 360’s x 30 reps
Note: Adex maces, arcs, & clubs are made in America
general warm up (10 minutes)
Battling Ropes x 100 alternating waves
push ups x 25 reps
dislocates x 10 reps
tuck jumps x 15 reps
specific warm up (5 minutes)
Burgener drills
clean & jerk set up and light practice
strength (20 minutes)
clean & jerk x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
tire flips x 4 reps
ring dips x 8 reps
general warm up (10 minutes)
resistance band pull a parts x 75 reps
Sanddune push ups x 20 reps
dislocates x 10
Adex club long cycle swipes x 20 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes)
Burgener drills
hang power clean & jerk set up and light practice
strength (20 minutes)
hang power clean & jerk x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell high pulls x 10/10 reps
dumbbell push presses x 10/10 reps
general warm up (10 minutes)
Americanas x 35 reps
resistance band archer pulls x 20/20 reps
dislocates x 10
front squats x 10 reps
Burgener drills
specific warm up (5 minutes)
hang power clean & jerk set up and light practice
strength (20 minutes)
hang power clean & jerk 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
elevated push ups x 15 reps
It is very clear and doesn’t waste time or words on useless junk!
