Sunday, December 16, 2012

Training Plan for Tuesday December 17th, 2012


Brett

Skills & Warm-Up
     1. Coach B. Warm-Up
     2. Tall Jerk

A. Clean & Jerk (use Split Jerk on all reps) - 3 reps x 5 sets @ 70-80%

B. Clean Pull - 4 reps x 4 sets

C. Front Squat - 2 reps x 4 sets

We did this exact workout just over a month ago on November 13th. Check your training log and aim to beat the weight used last time.

Monday, December 10, 2012

No Class on Tuesday December 11th.

Olympic Lifting Class will not be offered on Tuesday December 11th. There will be a regular group training class offered in its place at 6:35 P.M.

Olympic Lifting class will be back on Tuesday December 18th!!!

Monday, December 3, 2012

Training Plan for Tuesday December 4th, 2012




A. Snatch: 5 sets of 2 reps @ 75-85%

B. Snatch Pull: 4 sets of 3 reps. Use 80% + of your best Snatch Weight

C. Pause Back Squats: 5 sets of 2 reps. Feel these out. These shouldn't be done at super heavy weight.

Monday, November 26, 2012

Training Plan for Tuesday November 27th, 2012

Glenn Pendlay teaches the Snatch

Skills/Warmup
     - Starting position and Snatch Grip Deadlift
     - Hang Snatch Progressions
     - Clean and Jerk Review
A. Snatch
     - 1 set of 3 Reps @ 60%
     - 1 set of 2 reps @ 70%
     - 1 set of 2 reps @ 75%
     - 1 set of 2 reps @ 80%
     - 3 sets of 1 rep @ 85%

B. Clean & Jerk
     - Exact same reps, sets and percentages as above

C. Overhead squat
     - Work to a heavy single (3 work sets or less)


Monday, November 19, 2012

Training Plan for Tuesday November 20th, 2012


Coach Kevin hitting a new Snatch PR!!!


Warm-up & Skills
     Barbell complex and review of the Hang Snatch and Clean
     Snatch Balance

A. Hang (Squat) Snatch: 5 sets of 2 reps @ 75%

B. Hang (Squat) Clean: 5 sets of 2 reps @ 75%

C. Snatch Balance: 4 sets of 3 reps @ moderate weight

Core Work (optional)
D1. Barbell Good Mornings: 8-10 reps x 3 sets @ moderate weight, slow tempo
D2. Hanging Leg/Knee raises (strict), 8-10 reps x 3 sets

Monday, November 12, 2012

Training Plan for Tuesday November 13th, 2012



Skills & Warm-Up
     1. Jumping/Landing Footwork Drills
     2. Split Jerk Footwork Review
     3. Coach B. Warm-up (Clean Grip)

A. Clean & Jerk - 3 reps x 5 sets @ 70-80%

B. Clean Pull - 4 reps x 4 sets

C. Front Squat - 2 reps x 4 sets

* Note: The above represent your "work sets" only. You should always do several warm-up sets of anywhere between 1-5 reps at lighter weight to prepare for heavier weight.

Monday, November 5, 2012

Training Plan for Tuesday November 6th, 2012

Southie Garage Games Prep!!!



Skills Review: 
     - Clean and Jerk: feet and hand position review. Transition from the Clean to the Jerk.
     - Squat Snatch Review: Performing under fatigue. How to prevent breakdowns in form.
     - General tips on strategy for the Southie WOD's.

Training:

A. 8:00 to build to max load in the following barbell complex...
     - 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead (hands must be in contact with barbell during the entire complex)

     - Rules:
     - The athlete will start with an unloaded barbell. At '3-2-1...Go!' the athlete will load their barbell with the desired weight for their first attempt. Collars must be used.
     - For the Power Clean, each rep starts from the ground. The clean must be received with thighs above parallel (i.e. - not at squat depth). Split Cleans are allowed. The athlete must return to a full, locked out, standing position at the end of each rep for it to count.
     - For the Front Squat, the athlete must reach full squat depth with the crease of the hips below the knees for the rep to count.
     - For the shoulders to overhead, the bar may be pressed, push pressed, push jerked or split jerked. Each  successful rep ends with arms and legs fully locked out, feet together.


B. Squat Snatch: 3 Reps every minute on the minute for 10:00. All reps touch and go, from the floor
     - Southie competitors will use their prescribed weight for the competition according to the Rx or scaled division. Scaling is the following...
     Rx Division = 115# (M), 75#(F)
     Scaled Division = 75# (M), 45# (F)

C. With the remaining class time: Open Gym! Work on your weaknesses, work with a coach and get video critique, work mobility, etc.

Monday, October 29, 2012

Training Plan for Tuesday October 30th, 2012

*** Olympic Lifting Class is still on for Tuesday Oct. 30 unless you hear otherwise. Schedule updates will be posted here as well as the Vagabond FaceBook page. Stay safe during the storm! ***

Great video on Snatch technique

Warm-Up & Skills
     - Snatch Variations
     - Clean & Jerk. Review of positions, footwork and movement

A. Power Snatch + Snatch:  2 sets @ 65% , 2 sets @ 70%, 2 sets @ 75%
B. Power Clean + Power Jerk (aka "Push" Jerk) - 75% x 5 sets
Core Work Supersets

C1. Dumbbell Cross-Chop :8-10 reps/side x 3 sets
C2. Dumbbell Chinese Row : 8-10 reps/side x 3 sets


Monday, October 22, 2012

Training Plan for Tuesday October 23rd, 2012

Jay Squat Clean PR!!

Technique Review: Barbell Warm-Up plus review of the workout

Training:

A. Snatch* : 5 sets of 3 reps, 70-80%
* Raw beginners do Hang Power Snatches with unloaded barbell or work squat snatches with PVC

B. Snatch-Pull : 4 sets of 4 reps

C. 1 1/4 Hi-Bar Back Squat: 4 sets of 3 reps


Monday, October 15, 2012

Training Plan for Tuesday October 16th, 2012



Skill Review
     Split Jerk Footwork
     Barski Snatch
     Review of Clean Deadlift
   

Training
     A. Split Jerk: 3-3-2-2-1-1
     B. Clean Grip Deadlift @ Deficit: 5 sets of 3 reps
     C. Barski Snatch :3 sets @ 70%, 2 sets @ 75%, 1 set @ 80%
     D1. Dumbbell Cross-Chop :8-10 reps/side x 3 sets
     D2. Dumbbell Chinese Row : 8-10 reps/side x 3 sets
      

Monday, October 8, 2012

Training Plan for Tuesday October 9th, 2012



Skill Review
     Snatch Grip D/L + Snatch Pull
     Snatch Balance Progression Drills

Training:

A. Snatch Deadlift + Snatch Pull: 6 sets of 3 reps @ 90% of your Max Snatch

B. Pressing Snatch Balance: 3 sets of 3 reps. Keep these light but make sure there is zero elevation of the bar from the starting position.

C. Snatch Balance: 7 sets to work to a heavy single

D. Max Height Box Jump: Try to work to a new PR. If you've never done these before, feel 'em out and establish a baseline.

Monday, October 1, 2012

Training Plan for Tuesday October 2nd, 2012



CrossFit Competition Simulator/Tester



Snatch/OHS Warm-up: at least 3 sets of 1-3 reps using no more than 50% of your 1 rep max.

A. "Event 1": 2:00 on the clock to work to a max weight of the following....
     1 Snatch + 3 Overhead Squats

     Here are the rules...
     1. Each athlete will start with an empty bar, a set of 45# plates, a set of 25# plates, 2 sets of 10's and 1 set of 5's.
     2. At 3..2..1...Go! the athlete will load the bar with their first attempt.
     3. The snatch movement may be completed with a Power, Split or Squat Snatch
     4. The first Overhead squat must start from a standing position. In other words, if you squat snatch the first rep, it will not count as one OHS.
     5. All qualifying reps must be completed within the 2:00 time limit

Shoulders to Overhead Warm-Up: at least 3 sets of 3-5 reps using no more than 50% of your 1 rep max.

B. "Event 2": 6:00 on the clock to work to a 5 rep max of "shoulders to overhead"

     Rules
     1. Each attempt starts from the ground...no racks
     2. Shoulders to overhead can be completed as strict press, push press or push jerk but no split jerks.
     3. Each rep must be completed with arms, knees and hips fully extended

C. Squat Clean: work to a heavy single (no time limit)

Monday, September 24, 2012

Training Plan for Tuesday September 25th, 2012



Skills/Warm-Up
     - Clean Barbell Complex: Hang Power/Hang Squat/Clean
     - Rack Jerks
     - Frankenstein Squat

Training

     A. Clean and Jerk Clusters: 1.1.1 x 7 sets

     B. Front Squat: 5 sets of 3 reps @ 80%

     C1. GHD Sit-Ups: 5 sets of 10-12 reps

     C2. Back Extensions: 5 sets of 10-12 reps

Monday, September 17, 2012

Training Plan for Tuesday September 18th, 2012

Coach B breaks down the Split Snatch!

Warm-Up/Drills:
     - Split Snatch footwork review & practice
     - Snatch Balance
     - Overhead Squat review & practice (w/ PVC)

Workout:
     I. Split Snatch: 2-2-2-2-2-2-2, Rest 2:00 between sets
     (Alternate legs on each rep!!)
     II. Snatch Balance + 2 Overhead Squats. 5 sets. Work up to moderate to heavy weight resting at least 2:00 between sets.

Monday, September 10, 2012

Training Plan for Tuesday September 11th, 2012

"Never forget!"

Skill Review:
     I. Tall Clean drill
     II. Review of Push-Press

Training:

A. Squat Clean, Every minute on the minute for 15:00
     - Start @ about 70% of your best 1 rep Squat Clean and move up from there if you want.

B. Push-Press wave loading 5-3-2-1-2-3-5

C. Core Stability: 3 sets of....
     - :20-:30 Plank Hold
     - :20-:30 Handstand Hold



Monday, September 3, 2012

Training Plan for Tuesday, September 4th


The biggest reasons for struggles with Overhead squats are 1) poor mobility, 2) lack of stability in shoulders and 3) lack of core strength. We will be working on each of these areas in tonight's class!


Mobility: 10-15 minutes of OHS mobility work

Skill Review:
     - Snatch Pull/Snatch-Hi-Pull/Muscle Snatch Progression
     - Snatch Balance
     - Review of overhead squat technique

Training:
     - Snatch High-Pull: 5 sets of 3 reps at light/moderate weight
     - Snatch Balance + 2 Overhead Squat: 5 sets. Work to a heavy weight while maintaining solid form.
     - Core Work:
          - A1: 3 sets of 7-10 strict Toes to Bar or Knees to elbows
          - A2: 3 sets of 7-10 reps Glute-Ham Raises or Back Extensions

Monday, August 27, 2012

Training Plan for Tuesday August 28th, 2012

Learning the Olympic Lifts
It can be a bit overwhelming for someone who is not used to moving heavy weight quickly to understand some of the technique behind the Snatch and Clean and Jerk. Noted weightlifting coach Greg Everett refers to the following learning and teaching progression.

1. Position: Are your feet and hands where they need to be every time you approach the bar?
2. Movement: Does the athlete understand the proper sequence of mechanics for each lift -i.e. extension of the hips before any arm bend occurs?
3. Speed: Is the athlete able to grasp the concept of being aggressive with each lift and pulling/pushing under the barbell quickly?
4. Load: Once the above criteria are met, it's then time to focus on getting stronger!

The reason for mentioning all of the above is that until you are pretty solid on points 1-3, you should not be overly concerned with piling big weights on the bar. PR's make us feel good but in the long run you're doing more harm than good by drilling sloppy technique and building defective motor patterns. If you perform a successful but sloppy rep, stop right there and either stay at that weight until you groove the lift or even drop down a bit.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday 8/28 Class
Skill Transfer:
     - Clean Complex: Hang Pwr Clean, Hang Squat Clean, Squat Clean
     - Clean to Jerk Transition Drill (adjusting hand and foot position between the clean and the jerk)
     - Review of Front Squat Mechanics

Training:
Clean Pulls:
     - 3 sets of 3. Work up to about 85% of your 1RM Clean if you know what that number is.

Hang Power Clean & Jerk:
     - 5 sets of 3 + 1 (meaning 3 cleans, then right after 3rd clean perform 1 jerk). Start at 50% and work up from there.

Front Squat:
     - 3 sets of 3 reps at 70-85% of 1RM FS



Monday, August 20, 2012

Training Plan for Tuesday August 21st, 2012



Skills/Warm-Up
     - Split Snatch Drills
     - Snatch Balance Progression

Training
     I. Snatch Grip Deadlift from deficit (stand on 10 or 25# bumper): 5 sets of 3 reps
      - Work on keeping chest up and not leading with hips on first pull

     II. Snatches* on the minute for 15 minutes
     First 4 minutes = 3 reps @ 60%
     Next 4 minutes = 2 reps @ 70%
     Last 4 minutes = 1 rep @ 80%

    * You can do power, split or squat snatches

Monday, August 13, 2012

Training Plan for Tuesday August 14th, 2012






Skill Review:
     Squat Clean: Tall Cleans
     Jerk: Jerk 'n Split Drill


Training:
     I. 2 Position Squat Clean (first position from Hang, 2nd position from floor)
         - 6 sets, start at 70% and work up to about 80%

     II. Jerk
          - 1-1-1-1-1-1-1 (7 "Heavy singles") Bar is to be taken out of rack @ start of each rep

Monday, August 6, 2012

Training Plan for Tuesday August 7th, 2012



Have you been able to catch any of the Weightlifting events from the 2012 Olympics? If you can't find anything on TV, check out the NBC Olympics website for replays.


Skill Review:
     Snatch warmup w/ barbell
     Clean & Jerk warm-up with barbell

Workout: "Vagabond Weightlifting Total" (compare to June 3rd results)
     I. Snatch
          - Take up to 10 minutes for warm-up sets. Then take 3 attempts at a max Snatch*

     II. Clean & Jerk
          - Same condition as above*

* if you are new to Olympic Weightlifting, do not go for a max attempt. Start (very!) light and work up to a moderate weight while maintaining good form.

Monday, July 30, 2012

No Olympic Lifting Class - Tuesday July 31st

Tuesday's Oly Lifting Class is cancelled. There will be a regular CrossFit Class in the 6:35 time slot. Olympic Lifting Class will return on Tuesday August 8th.

Monday, July 23, 2012

Training PLan for Tuesday July 24th, 2012

Very good video on setup position for the Snatch and the first pull

Skill Review:
     - Foot position drills
     - Setup position and the "first pull" of the Snatch
     - Review of "Snatch Pulls"

Training

     Snatch Deadlift: 3 sets of 3 reps at 100% of your best Snatch

     Snatch-Pull: 3 sets of 3 reps at 90% of 1RM Snatch

     Snatch* : 5 sets of 3 reps @ 75-85% of 1RM

     * Beginners should work Power Snatches, Intermediate and Advanced work Squat Snatches

Monday, July 16, 2012

Training Plan for Tuesday July17th, 2012

Watch this video. Great explanation of the role of the arms in Olympic lifts.

Skill Review
     Coach B. Barbell Progression-Clean Grip
     Press/Push Press/Push Jerk Progression


Training:

     5 sets of 1.1.1 (these are not meant to be touch and go. You will drop the barbell and reset after each rep)

II. Strict Press :1-1-1
     Push Press: 3-3-3
     Push Jerk: 5-5-5

* Optional: 1 1/4 Front Squats: 3 sets of 3 @ 60% of your 1 Rep Max Front Squat

Monday, July 9, 2012

Training Plan for Tuesday July 10th



Video feedback is one of the most effective coaching tools available to Olympic weightlifters. It allows you to see every flaw in your technique and give you the opportunity to fix it. Any time any of you want to capture some video of your lifts, just pull me aside and let me know.



Skills/Warm-Up:
     - Snatch Push-Press
     - Snatch Push-Press + OHS
     - Snatch Balance


Training:
     Snatch Complex: Hang Power Snatch + Hang Squat Snatch + Squat Snatch (from floor)
     5 sets of the above

     Overhead Squat: 6 sets of 3 reps

     Core/Posterior Chain: 3 sets of 10-12 reps of the following...
        A1: Choose from the following...
           - GHD sit-ups, Knees to elbows or Toes to Bar

        A2: Glute-Ham Raises
  

Monday, July 2, 2012

Training Plan for Tuesday July 3rd, 2012




Skill Review:
     - Tall Clean Drill
     - Jerk Drops

Training:

     I. Clean Pull: 3 sets of 3 reps

     II. 3 Position Clean: 6 sets @ moderate weight (50-65%)

     II. Split Jerk Clusters: 5 sets of 1.1.1.1 @ 70-75% of 1RM
     (These will be taken out of the rack before each rep)

     

Monday, June 25, 2012

Training Plan for Tuesday June 26th, 2012


U.S. Olympian Chad Vaughn. Watch for him in London!

Skill Review:
     Snatch-Drop Drills
     Coach B Warm-Up

Training:
Snatch Push-Press
     10 Minutes to work up to a heavy single

Hang Power Snatch
     5 sets of 3 @ Moderate Weight

Afterparty (Optional)
     3 sets of...
     A1 - 10 Back Extensions
     A2 - 10 GHD Sit-Ups



Monday, June 18, 2012

Traning Plan for Tuesday June 19, 2012

 Kendrick Farris - 2012 U.S. Olympic Team




Warm-Up: 2-3 rounds of... 
     - 150M Row 
     - 7 Push-Ups 
     - 7 Squats 
     - 7 Good mornings or back ext. 

Skill Review
     Burgener Warm-Up (clean grip) 
     Press-Push Press-Jerk review 

 Training

      Every minute on the minute for 5mins. complete: 3 Muscle Cleans + 1 Jerk 

      Every minute on the minute for 5mins. complete: 3 Power Cleans + 1 Jerk 

      Every minute on the minute for 5mins. complete: 3 Squat Cleans + 1 Jerk

Sunday, June 10, 2012

Training Plan for Tuesday June 12th, 2012

Really Strong Russian Guy

Warm-Up: Athlete's choice - 3:00 of light "cardio"(rowing, running, skipping) + bodyweight calisthenic movements (push-up, sit-up, back extensions)


Skill Review: Snatch Push-Press, OHS, Snatch Balance


Training: Snatch Skill Transfer Movements

I. Snatch Push-Press + Overhead Squat
     In 8 Minutes work to a "heavy" (but not max) of the above

II. Snatch Balance
     In 8 Minutes work to a "heavy" (but not max) of the above

III. Snatch
     In 8 Minutes work to a "heavy" (but not max) of the above



Sunday, June 3, 2012

Training Plan for Tuesday June 5th, 2012


Pam

Warm-Up:  2 Rounds of...
     - 250M Row
     - 10 Back Extensions or Good Mornings
     - 10 Wall Squats

Training:

     "VBC Weightlifting Total"
     3 Attempts to find your Max in the...

     1) Snatch
     2) Clean & Jerk
        
          * You may do 5 minutes of "warm-up" sets before making your official attempts
          * Power, Muscle, Split or Squat versions of the Snatch and Clean are all legal lifts. You may choose whichever you are most efficient at.
          * In the Snatch and the Jerk, the barbell must be received with arms fully locked out and no press-out at the finish.
          * Your "Total" is the sum of your best successful attempt in the Snatch + Clean and Jerk
    

Monday, May 28, 2012

Training Plan for Tuesday May 29th, 2012


- Note: You may want to turn the audio down on this YouTube clip. It keeps skipping and it's kind of annoying. I posted this so you guys could see how smooth and aggressive this guy's technique is.


Warm-Up:
  2-3 Rounds of 200M Row, 10 Back Extensions, 10 Wall Squats

Skills:
   Snatch Barbell Progressions
   Split Jerk Technique Review

Training:
   2 Position Power Snatch + Overhead Squat: Every minute on the minute for  8 minutes*

   * Keep it light. Focus on perfect technique

   Split Jerk: 7 Heavy Singles. No time limit.

Monday, May 21, 2012

WOD for Tuesday 5-22-2012



Butler

Warm-Up:
     2 Rounds of...
     Row 200M
     10 Wall Squats
     10 Back Extensions or Good Mornings

Skill Review
     Coach B. Barbell Progression-Clean Grip
     Press/Push Press/Push Jerk Progression

WOD

I. "High" Box Jumps (static foot position - no running start): 5 Attempts
    - Practice generating explosive power from the hips

     15 Minutes on the clock to work to a heavy single. Rest as needed between sets.

III. Strict Press :1-1-1-1
     Push Press: 3-3-3-3
     Push Jerk: 5-5-5-5

Monday, May 14, 2012

WOD for Tuesday 5-15-2012


 Melissa on her PR Snatch attempt

Warm-Up:
    2 Rounds of...
     10 Russian KB Swings
     10 Goblet Squats
     10 Push-Ups
     Run 100M


Skills:

     - "First Pull" position drills
     - Split Snatch
     - Snatch Balance Progression Drills


WOD:
     - Halting Snatch Deadlift + Hang Power Snatch : 5 sets of 3 reps

     - Snatch Balance: 7 sets of 2 reps

Monday, May 7, 2012

WOD for Tuesday 5-8-12




Warm-Up
     3:00 Light Row

Skills
     Jerk Balance Drill
     Clean Rack Delivery Drill

WOD

I. Clean and Jerk: 7 sets of 3 + 1 (1 set = 3 Power Cleans followed by 1 Jerk)

     - Keep the weight light to moderate and focus on a smooth delivery of the barbell to the rack position

II. Overhead Squat: Work to a heavy triple in 5 sets or less

Wednesday, May 2, 2012

Video from 5/2/12 Oly Lifting



Great work by last night's class! There were several people who did Squat Snatches for the first time (and did them well!) and there were at least 2 PR's that I know of. Check out Melissa's beautiful lift on her last attempt of the night. Made it look easy!!

Monday, April 30, 2012

WOD for Tuesday 5/1/2012




Warm-Up:
     2 Rounds...
     - 150M Row
     - PVC Overhead Squat x 10
     - Wall Angels x 10


Skills:
     - Snatch Progression Drills

WOD:
     (Numbers below are reps within each set)
     I. Muscle Snatch: 3-3-3-3-3

     II. Power Snatch: 2-2-2-2-2

     III. Squat Snatch*: 1-1-1-1-1

     * Beginners can substitute a Power Snatch + Overhead Squat for each Squat Snatch

Monday, April 23, 2012




Warm-Up: 2:00 of run or row

Skills:

     - Jumping/ Landing Footwork Drills      
     - Burgener Warm-Up (Clean Grip)
     - Clean and Jerk Review
 

WOD:
I. On the minute, every minute, complete 2 squat cleans for 15min.

     - First 5 Minutes target 70% of 1RM Clean      
     - 6-10 Minutes target 80%      
     - 10-15 Minutes target 85%

II. Split Jerk: 7 "Heavy"  Singles

Monday, April 16, 2012

WOD for Tuesday 4-17-2012



Warm-Up:
     2-3 Rounds of...
     - 10 Wall Squats
     - 10 Back Extension
     - 10 PVC Disclocates

Skills:
     - Armbar Shoulder Exercise: Building mobile, stable shoulders for the Overhead Squat

WOD:
     I. Snatch Deadlift off riser: 3 sets of 5 @ 75% of Snatch 1RM


     II. Overhead Squat: 5 sets of 3 @ 85%

Monday, April 9, 2012

WOD for Tuesday 4-10-2012


Want to see what perfect technique looks like? Check out Coach B's daughter-in-law!!!

Warm-Up: 3 minutes of light row, run, skip or Airdyne

Skill Review:
     - Split Receiving Position for the Snatch, Clean or Jerk
     - Clean to Jerk transition: adjusting foot, hand position

WOD:

I. Power Snatch: 4 sets x 3 reps @ moderate weight

II. Clean and Jerk:
     - 2 sets of 1 rep @ 70%
     - 2 sets of 1 rep @ 80%
     - 3 sets of 1 rep @ 85-95%

Monday, April 2, 2012

WOD for Tuesday 4-3-2012


Coach Burgener reviews the"3 Pull" phases of the snatch

Warm-Up =  3 Rounds of...
        - 10 PVC Overhead Squats
        - 10 PVC Dislocates
        - 10 Walking Lunge Steps

Skills:
        - Basic footwork drill: Jumping /Landing
        - Coach B Snatch Progression

WOD:
     Snatch Pull: 3 reps @ 85%, 3 reps @ 90%, 2 Reps @ 95%

     Snatch: 3 sets of 2 reps @ 60-70%, then 3 "heavy" singles
          

Monday, March 26, 2012

WOD for Tuesday 3-27-2012

3 Position Clean



Warm-Up
     3 Rounds of...
     - 100M Run or Row
     - 10 Wall Angels
     - 10 Wall Squats

Skill Review
     - Tall Clean

WOD:

Part I:
          - 3 Position Clean x 7 sets with Light to moderate weight and perfect form!

Part II:
          - 1 1/4 Front Squats
               - 4 sets of 3 Reps at 60-70% of your 1RM Front Squat

Monday, March 19, 2012

WOD for Tuesday 3/20/2012





Warm-Up

          - 100M Run

          - 10 Wall Squats

          - 10 Wall Angels

Skill Review

          - Snatch Push Press

          - Overhead Squat

          - Snatch Balance

WOD:

I. "Balance Complex" (courtesy of Crossfit Reebok One)
     - Work up to a Max Weight for one complex. Must complete the complex with same weight on the bar without putting it down.

     - Each complex consists of...

          - 3 Snatch Push Press

          - 2 Overhead Squats

          - 1 Snatch Balance

II. Core Work

     - Abs : 3 sets of 10 reps (choose from the following)

          - GHD Sit-Ups

          - Toes to Bar (strict or kipping)

          - Knee Raises

     - Posterior Chain : 3 sets of 10 reps (choose from the following)

          - Glute Ham Raises

          - Back Extension

          - Good Mornings

Monday, March 12, 2012

WOD for Tuesday 3-13-2012



Warm-Up:
     - 2 Rounds of
          - Run 200M or Row 200M
          - 10 Wall Angels
          - 10 Wall Squats

Skill Transfer
          - Scarecrow Snatch
          - Jerk Balance

WOD:
          - Snatch : 3 sets of 3 reps at no more than 65% of 1RM. Focus on technique rather than load

          - Clean and Jerk: 7 heavy singles

Monday, March 5, 2012

WOD for Tuesday 3-6-2012




Warm-Up

     - 3 Rounds of
          - 150M Row
          - 10 PVC Overhead Squats
          - 10 Push-Ups

Skills:
     - Review of Split Snatch
     - Review of Overhead Squat

WOD:
     - Split Snatch: 8 Rounds of 2 Reps on the Minute. Work up to 85%

     - Overhead Squat: 5 sets of 3 @75-80% of 1RM

Sunday, February 26, 2012

WOD for Tuesday 2-28-2012


Greek Weightlifting legend Pyrros Dimas.

Warm-Up
     - Row, Airdyne or skip for 3:00 at light intensity

Skills:
     - Jerk Progressions

WOD:

     A1*. Jerk (taken out of rack): 7 heavy singles
     or
     A2*. Snatch Pull: 5 sets - 2 sets of 3 reps @ 90%, 2 sets of 3 @ 95%, 2 sets of 3 @ 100%

     B. Power Snatch: 6 sets of 2 reps @ 80%

* If you did today's Comp. WOD with Clean and Jerks then choose A2

Monday, February 20, 2012

WOD for Tuesday 2-21-2012





Warm-Up: Row or Airdyne for 3:00


Skills:
     - Jumping/ Landing Footwork Drills
     - Burgener Warm-Up (Clean Grip)
     - Tall Clean


WOD:
I. On the minute, every minute, complete 2 squat cleans for 15min.
     - First 5 Minutes target 70% of 1RM Clean
     - 6-10 Minutes target 80%
     - 10-15 Minutes target 85% 

II. Core Work:
     - 3 sets of 15 Back extensions
     - 3 sets of 8 strict toes to bar (or scale to knee raises)

Monday, February 13, 2012

WOD for Tuesday February 14th, 2012

Mike "The Diesel" Dillon gets after it!



Warm-Up:
     - 3:00 Easy Airdyne or Row

Skills:
     1. "First Pull" skill work
     2. Coach B. Snatch progressions
     3. Snatch Balance Progessions

WOD:

     I. Snatch Balance
          - 5 sets of 2 reps @ 85% of your 1RM Snatch

     II. Halting Snatch Deadlift/Mid-Hang Snatch complex
          - 5 sets of 2 reps, working up to about 65-70% of your 1RM Snatch

Monday, February 6, 2012

WOD for Tuesday 2-7-2012

                                                                    Overhead Squats!!!


Warm-Up: 2 Rounds of....
5 Overhead Squats
10 Dislocates
250M Row

Drills:
Coach B Progression
Sots Press

WOD:
Muscle Clean: 5 sets of 3 reps (start at around 50% of best clean and work up)
Overhead Squat: 7 Heavy Singles

Monday, January 30, 2012

WOD for Tuesday 1-31-2012

Matt S. shows the perfect finishing position for the Split Snatch. He is in a good "stacked" position with the barbell, his shoulders and hips in perfect vertical alignment. His shin on his lead leg is at a 90 degree angle to the floor and the weight on his back leg is balanced on the balls of his foot.



Warm-Up: 
     - 3:00 of row, skip or Airdyne

Drills
     - Burgener Progression
     - Jerk Drives
     - Snatch drops

WOD:
Snatch Technique Work
     - 2 Position Snatch @ light weight (no more than 50%) every minute on the minute for 10 minutes. First rep is pulled from the high hang, second rep from the ground.

     - 3 sets of 3+1 Reps @ 75%  (Note: 3 + 1 means perform 3 Cleans and then a jerk from the shoulders immediately following the last clean)
     - 3 sets of 2+1 Reps @ 80-85%
     - 1 set of 1 rep. @ 90%

"Cash-Out" (optional)
     - Complete a total of 25 "High" Box Jumps, not for time! Step down after each rep. Focus is on exploding from the hips with minimal arm involvement.

Monday, January 23, 2012

WOD for Tuesday 1-24-2012



                                                 "Goin' old school with the split snatch!!"

Warm-Up:
      3 Easy Rounds of...
     1 Minute Rope Skipping
     10 PVC Overhead Squats
     10 Sprawl Balls (w/ 10# MedBall)

Dynamic Mobility

Skills & Drills:
     - Intro to the Split Snatch
          - What is it? Why do we need to learn it?
          - Review of split snatch technique
          - Split Snatch Progression Drills

WOD:
          I. Split Snatch*: 3 sets of 3 reps at 60% of 1RM Snatch

          II. Snatch (Full Squat): 7 single attempts to work up to a 1RM for the day

* For those who are new to the Oly Weightlifting Class, you will substitute Hang Power Snatches for the Split Snatch part of the WOD.

Monday, January 16, 2012

Olympic Weightlifting WOD for Tuesday 1-17-12

                          Heather D.......Nice rack! Paleo has been good to this girl!
Warm-Up
     2 Rounds of 
          - 200M Row
          - 10M Bear Crawl
          - 10 PVC Overhead Squats

Dynamic Stretch

Skills & Drills
     Coach B Clean Progression
     "High" Box Jumps

WOD
     Elevated Clean Deadlift (feet on 15# or 10# Bumpers)
          3 sets of 3 @ 85% of 1RM Clean
     2-Position Power Clean: (First Pull from High Hang, second pull from floor)
          5 sets. Target 75% of 1RM Power Clean

Core Work (optional)
     Choose from the following
          - 100 AbMat Sit-ups
          - 5 sets of 8 strict toes to bar
          - 4 sets of 15 GHD Sit-Ups