Posts Tagged ‘Olympic Weightlifting’

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

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band pause face pulls x 20 reps

resistance band Sumo high pulls x 15 reps

Adex club front clean & squat x 15 reps

tuck jumps x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

keg power press x 5 reps

Zercher sandbag squats  x 10 reps

 

 

 

 

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