Monday, February 25, 2013

Training Plan for Tuesday February 26, 2013

     - Snatch Balance Review
     - Transition of grip and stance from the clean to the jerk

A. Snatch Balance
     - 5 sets of 2 reps @ moderate weight

B. Power Clean & Jerk
     - 5 sets of 2 reps. Work up to about 85% of max

C. 1 1/4 Front Squats
     - 4 sets of 3 reps @ moderate weight

Monday, February 11, 2013

Training Plan for Tuesday February 12th, 2013

This is what a perfect overhead squat looks like!!

Warm-up /Skills
     - Overhead Squat Technique Review

A. Snatch Deadlift off Riser
     - 5 sets of 3 reps

B. Overhead Squat
     - 7 heavy singles

C1. Glute-Ham Raise: 3 sets of 5-7 reps

C2. Strict Toes to Bar: 3 sets of 5-7 reps

Monday, February 4, 2013

Training Plan for Tuesday February 5, 2013

Warm-Up / Skill Review
     - Review of Snatch variations: Muscle, Power, Etc.
     - Clean & Jerk: Foot/ Hand position review


A. Muscle Snatch: 1-1-1
     Power Snatch: 3-3-3
     Snatch: 5-5-5

In this workout, you will go as heavy as you can and establish a one rep max in the Muscle Snatch. After that you will do the same for a 3RM on the Power Snatch (All touch and go) and then a 5RM on the Snatch. Watch the video if you still don't get it.

B. Clean and Jerk: Take as long as needed to work up to 90% of your 1 Rep. Max.

You may power or Squat Clean and you may Split Jerk or Push Jerk.