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.

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

   Snatch Barbell Progressions
   Split Jerk Technique Review

   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


     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


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

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


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

     - 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

     3:00 Light Row

     Jerk Balance Drill
     Clean Rack Delivery Drill


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!!