Archive for the ‘Olympic lifts’ Category

 

Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.

How do they know if they are making progress or not?

My current training journal spans over a decade. I know from it what works best for me.

Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.

Each quarter we do nine tests:

  • 5 barbell tests
  • 2 bodyweight tests
  • 1 steel mace test
  • 1 steel club test

Note: We use Adex maces & clubs since they are the  best I have found

Each athlete’s test is individualized based on their training journal.

This strategy has shown continuous improvement, even for our most advanced athletes.

So get your training journal and get serious about making progress!

general warmup (10 minutes)

walking kettlebell swings x 200 feet

resistance band pause face pulls x 15 reps

Burgener drills

specific warm up (5 minutes)

Power snatch set up and practice

strength (20 minutes)

Power snatches x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

elevated push ups x 10 reps

heady Adex club 2 hand front cleans x 10 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

Sanddune push ups x 20 reps

Sanddune jumps x 10 reps

overhead weight plate carry x 100 feet

specific warmup (5 minutes)

Burgener drills

snatch set up and practice

strength (20 minutes)

snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 20 reps

kettlebell helicopters x 20 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)

clock push ups x twice around the clock

tin mans x 100 feet

side shuffles x 200 feet

double Adex club front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

Note: Use P.A.P. after set #6

conditioning/accessory work (3 rounds)

Iron Boot squat/knee raises x 20 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)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

overhead plate walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

snatch set up and light practice

strength (20 minutes)

snatch x 4/4/4/4/4/4 reps

Note:  Do wide grip isometric pull for  P.A.P before last set

conditioning/accessory work (3 rounds)

Ahrens  press x 10 reps

sledge hammer strikes x 20 reps