Training Plan for Tuesday July 29, 2013

Warm-Up / Prep
     - Snatch Pull / Muscle Snatch
     - Snatch Balance Progression

Strength

A. Snatch Complex: Complete 7 sets of the following @ light weight (no more than 60% of your max!)
     1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
     * Rest 3:00 between sets

B. 1 1/4 Front Squats: 2 reps @ 50% Every minute on the minute for 10:00
     (click link above to see a video of the 1 1/4 squat)

Training Plan for Tuesday July 23, 2013

Skills/Prep
     - Clean & Jerk Barbell Drills
     - Overhead Squat basics

Strength
     A. Clean and Jerk: 1 rep @ 80% every minute on the minute for 10:00

     B. Overhead Squat: 5 sets of 3 reps @ 75-85%, rest 3:00 between sets

Training Plan for Tuesday July 16, 2013

Great video on setup position and first pull for the snatch

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

Strength:

     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

Training Plan for Tuesday July 9, 2013

Skill Review
     Rack Drills
     Press/Push Press/Push Jerk Progression

Training:

A. 8:00 of EMOM - Barski Clean (3 touch and go reps from the Hang position. Receive barbell in SQUAT position) @ 60%:
 
B. Strict Press :1-1-1
     Push Press: 3-3-3
     Push Jerk: 5-5-5

C1. Windshield Wipers*: 3 sets of 6-8 reps
     * Scaling Options- Hanging Knee Raises or Russian Twists with MedBall

C2. Glute-Ham Raises: 3 sets of 6-8 reps