Posts Tagged ‘Olympic Weightlifting’

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

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

alternating kettlebell swings x 30 reps

Inch worms x 50 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

Adex club long cycles x 30 reps

Adex mace 10-to-2 x 20 reps

general warm up (10 minutes)

Sanddune power steps x 50 reps

Sanddune jumps x 15 reps

Burgener drills

Zercher sandbag cleans x 10 reps

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

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

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

bear hug keg squats x 7 reps

Grinder kord reverse flys x 15 reps

 

 

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