Posts Tagged ‘Olympic Weightlifting’

general warm up (10 minutes)

dumbbell star complex x 1

chimp walks x 100 feet

tin mans x 100 feet

Sanddune jumps x 12  reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x  7 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead-stop weighted step ups x 10/10 reps

Note: start with the supporting leg up on the ball of the foot on each rep

weighted sit ups x 12 reps

Power Wheel roll outs x 12 rps

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 50 reps

push ups x 25 reps

dumbbell high pulls x 10/10 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3-3-3-3-3 reps

conditioning/accessory work (3 rounds)

pressing snatch balance x 5 reps

snatch grip recline rows  x 10 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

general warm up (10 minutes)

Americanas  x 50 reps

resistance band vertical pull a parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune squats x 20 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Bulgarian split squats x 10/10reps