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.

     - 3:00 of row, skip or Airdyne

     - Burgener Progression
     - Jerk Drives
     - Snatch drops

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!!"

      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

          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!
     2 Rounds of 
          - 200M Row
          - 10M Bear Crawl
          - 10 PVC Overhead Squats

Dynamic Stretch

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

     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

Monday, January 9, 2012

Olympic Weightlifting WOD for Tuesday 1-10-2012

                                 Ever felt like this after hitting a new PR??!

     2-3 Rounds of...
     - 7 Pushups
     - 7 Kipping Swings
     - 14 Walking Lunges

Dynamic Stretch

Skills and Drills:
     - Press/Push-Press/Jerk Progression
     - Introduction to the "Jerk Balance"

     - Jerk Balance: 4 sets of 3 reps @ light weight (target 40-60% of 1RM Jerk)
     - "Jerks on the Minute": Complete 1 Jerk (taken out of the rack) every minute for 10 minutes. You may increase weight but don't go for max. Work up to no higher than 90% of 1RM.

Monday, January 2, 2012

Olympic Weightlifting WOD for Tuesday 1-3-2012

In last week's class we worked rack delivery drills to practice receiving that barbell high on the shoulders with elbows high. Here you can see Mike has done an excellent job of "meeting the barbell" in a nice tight rack position with no crashing of the bar on the shoulders.

     2 Rounds of...
      250M Row
      10 PVC Overhead Squats
      10M Inchworm

Dynamic Stretch

Skills & Drills
     Coach B Barbell Progression in Snatch Grip
     Snatch Balance Progression
          1. Pressing Snatch Balance
          2. Heaving Snatch Balance
          3. Snatch Balance

     7 Sets of 1 Snatch Balance + 3 Overhead Squats*

* Recommended Loads
     Beginner: Barbell only or up to 50% of 1RM Snatch
     Intermediate: Work up to 70% of 1RM Snatch
     Advanced: Work up to 90% of 1RM Snatch