Archive for the ‘Olympic lifts’ Category

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

inch worms x 50 feet

kettlebell V presses x 10 reps

Sanddune jumps x 10 reps

Burgener drills

specific warm up (5 minutes)

clean and split jerk set up and light practice

strength (20 minutes)

clean and split jerk x 3 reps x 5 sets

conditioning/accessory work (2 rounds)

clean grip shrug pulls  x 10 reps

double dumbbell push press x 10 reps

 

general warm up (10 minutes)

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

barbarian split squats x 10/10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20  minutes)

squat cleans x 3 reps x 5 sets

conditioning/accessory work (1 round)

nightmares x 20 reps

dumbbell shrugs x 20 reps

weighted step ups x 20 reps

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 50 reps

kettlebell high pulls x 10/10 reps
Burgener drills 

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

snatch grip high pulls x 7 reps

pressing snatch balance x 7 reps

 

general warm up (10 minutes)

Resistance band pull a parts x 125 reps

rotation push ups x 20 reps

tinmans x 100 feet

Burgener drills

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2 reps x 8* sets

*Note–use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

Zercher sandbag squats x 15 reps

 

 

 

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

general warm up (10 minutes)

kettlebell figure 8′s to hold x 40 reps

2 hand side swings x 40 reps

long cycle lunges x 20 reps

double club lateral pull overs x 20 reps

specific warm up 5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 4-4-4-4-4-4 reps

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

weighted step ups x 20 reps

 

 

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

resistance band sumo high pulls x 15 reps

Sanddune jumps x 15 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

thick bar Pendlay rows x 7 reps