Posts Tagged ‘Olympic Weightlifting’

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

 

 

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

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club front clean & squat x 20 reps

Adex mace BTN stretch x 60 seconds each side

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 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

isometric pull x max effort

general warm up (10 minutes)

rotation push ups x 20 reps

inch worms x 50 feet

tire hurdles x twice through both tires

Adex club front clean & squat x 15 reps

specific warm up (5 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 (2 rounds)

Ahrens press x 10 reps

Power Wheel roll outs x 10 reps

 

general warm up (10 minutes)

pull a parts x 100 reps

mountain climbers x 100 reps

Adex club side cleans x 30 reps

Adex mace “10-to-2” x 30 reps

specific warm up (5 minutes)

Burgener drills

muscle cleans x 10 reps

clean complex set up and light reps

strength (20 minutes)

clean complex —

dip cleans x 3/3/3

hang power cleans x 3/3/3

cleans x 3/3/3

conditioning/accessory work (2 rounds)

Mississippi shrugs** x 10 reps

**10 second hold at the top of each rep

dumbbell calf raises x 20 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!