Week of 26-02 Sep/Oct 2010

3 rounds of:

6 Double Unders (or 25 consecutive singles)
8 Pull Ups

10 Wall Balls

Burgener Warm-Up (Skill Work)

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

01-07 Nov 09

SMR/Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up

Roll Out 5-10min

Jumprope: 2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under

10ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

2×10ea of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg

10 Handstand Push-up
10 Pull-up
10 Supinated Scapula Pull-up
10ea. Pistol

Bar Warm Up 1×3ea of:
Burgener Warm-up:
Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch Drop
Skill Transfer Exercises:
Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

7-13 OCT 09

SMR/Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up

Roll Out 5-10min

Jumprope:
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under

10ea of:
High Kick
2 Arm-1 Leg
High Knee
Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

2×10ea of:
Dead Bug,
Opposite Arm-Opposite LegPillar,
Opposite Arm-Opposite Leg

10 Handstand Push-up
10 Pull-up
10 Supinated Scapula Pull-up
10ea. Pistol

Bar Warm Up 1
×3ea of:Burgener Warm-up:Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch DropSkill Transfer Exercises:Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

02 SEP- 08 SEP 09

SMR/Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up

Roll Out 5-10min

Jumprope:
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell
In-Out-Jump
Crossover
Double Under

10ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea
Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

2×10ea of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg

10 Handstand Push-up
10 Pull-up
10 Supinated Scapula Pull-up
10ea. Pistol

Bar Warm Up 1×3ea of:
Burgener Warm-up:Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch Drop

Skill Transfer Exercises:
Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

26AUG-01SEP09 Weekly Warm Up (10-15 mins)

Aerobic/Dynamic/Trunk/Gymnastic/Bar Warm Up

Jumprope: 2×10ea of:
Bounce
Alternate Leg
Crossover
Double Under

10ea of:
High Kick
Walkout on Hands

2×10ea of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg

10 Push-up
10 Pull-up

Bar Warm Up:
Burgener Warm-up:
Down-up shrug+High Pull+Muscle Snatch+Snatch Land+Snatch Drop
Skill Transfer Exercises:
OHS+Snatch Balance