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"


     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


     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.

     - Snatch Push-Press
     - Snatch Push-Press + OHS
     - Snatch Balance

     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


     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 @ 70-75% of 1RM
     (These will be taken out of the rack before each rep)