Archive for the ‘clean & jerk’ Category

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

 

 

This book is helping me to teach Olympic Weightlifting in a simpler way.

It is very clear and doesn’t waste time or words on useless junk!