Posts Tagged ‘Olympic Weightlifting’

general warm up (10 minutes)

bear crawls x 100 feet

split squat  x 10/10 reps

push ups x 20 reps

alternating kettlebell swings x 30 reps

specific warm up (10 minutes)

split jerk set up and light practice

strength (20 minutes)

split jerk x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell split jerk x 7/7 reps

Bulgarian split squats x 10/10 reps

overhead weight plate carry  200 feet

 

 

 

 

 

 

general warm up (10 minutes)

push ups x 25 reps

resistance band pause face pulls x 20 reps

walking lunges x 100 feet

jumping jacks x 50 reps

specific warm up (10 minutes)

Burgener drills

hang power snatch set up and light reps

strength (20 minutes)

hang power snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

dumbbell hammer curls x 10/10 reps

diamond push ups x 10 reps

 

 

 

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)

Americanas x 35 reps

Adex club inside mills x 15/15 reps

Adex club barbarian pull overs x 25 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 4/4/4/4/4 reps

conditioning (3 rounds)

kettlebell goblet squats x 10 reps

resistance band face pulls x 15 reps, followed immediately by

bent over lateral dumbbell raises x 15 reps

 

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

resistance band Sumo high pulls x 20 reps

Zercher sandbag cleans x 10 reps

specific warm up (5 minutes)

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 6/6/6/6 reps

conditioning/accessory work (2 rounds)

kettlebell globe squats x 10 reps (note–hold the globe between the palms of open hands)

resistance band pull a parts x 50 reps

 

 

general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time