Archive for the ‘snatch’ Category

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate front raises x 15 reps

Sanddune power steps x 100 reps

specific warm up (5 minutes)

Burgener drills

snatch grip high pull set up and light reps (from blocks**)

strength (20 minutes)

snatch grip high pull  (from blocks**) x 2/2/2/2/2/2/2/2 reps

**or bumper plates

conditioning/accessory work (2 rounds)

Grinder Kord complex = 10 reps  each of I/Y/T

keg power press x 5 reps

Power Wheel hand walks x 100 feet

 

 

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 100 reps

resistance band pause face pulls x 20 reps

Adex club front cleans x 20 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

dip snatch set up and light reps

strength (10 minutes)

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

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

clamp curls x 10 reps

straight arm push downs x 10 reps

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

resistance band pause face pulls x 20 reps

push ups x 20 reps

bodyweight squats x 20 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

snatch set up and light reps

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

snatch grip high pulls x 5 reps

Ahrens press x 10 reps

weighted calf raises x 15 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

dislocates x 10 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat snatch set up and light reps

strength (20 minutes)

squat snatch x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell overhead squats x 5/5 reps

Adex mace 360s x 40 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!