Posts Tagged ‘Olympic Weightlifting’

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

 

general warm up (10 minutes)

push ups x 25 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

dislocates x 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 )

dip snatch x 5 reps

snatch balance x 5 reps

Ahrens press x 10 reps

 

general warm up (10 minutes)

Americanas x 50 reps

resistance pause face pulls x 20 reps

Adex club long cycle swipes x 30 reps

Airborne Heismans x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

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

conditioning/accessory work ( 2 rounds)

Zercher sandbag cleans x 15 reps

lateral tire throws x 100 feet

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Sanddune push ups x 20 reps

dislocates x 10

Adex club long cycle swipes x 20 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Burgener drills

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk x 3/3/3/3/3/3/3  reps

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

dumbbell push presses x 10/10 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

dislocates x 10 reps

Adex club front cleans x 20 reps

Burgener drills

specific warm up (5 minutes)

clean & jerk set up and light practice

strength (20 minutes)

clean & jerk x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

Bulgarian squats x 10/10 reps

 

 

general warm up (10 minutes)

Americanas x 35 reps

resistance band archer pulls x 20/20 reps

dislocates x 10

front squats x 10 reps

Burgener drills

specific warm up (5 minutes)

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

elevated push ups x 15 reps