A. Clean & Jerk (use Split Jerk on all reps) - 3 reps x 5 sets @ 70-80%
B. Clean Pull - 4 reps x 4 sets
C. Front Squat - 2 reps x 4 sets We did this exact workout just over a month ago on November 13th. Check your training log and aim to beat the weight used last time.
Olympic Lifting Class will not be offered on Tuesday December 11th. There will be a regular group training class offered in its place at 6:35 P.M. Olympic Lifting class will be back on Tuesday December 18th!!!
Skills/Warmup
- Starting position and Snatch Grip Deadlift
- Hang Snatch Progressions
- Clean and Jerk Review
A. Snatch
- 1 set of 3 Reps @ 60%
- 1 set of 2 reps @ 70%
- 1 set of 2 reps @ 75%
- 1 set of 2 reps @ 80%
- 3 sets of 1 rep @ 85%
B. Clean & Jerk
- Exact same reps, sets and percentages as above
C. Overhead squat
- Work to a heavy single (3 work sets or less)
* Note: The above represent your "work sets" only. You should always do several warm-up sets of anywhere between 1-5 reps at lighter weight to prepare for heavier weight.
Skills Review:
- Clean and Jerk: feet and hand position review. Transition from the Clean to the Jerk.
- Squat Snatch Review: Performing under fatigue. How to prevent breakdowns in form.
- General tips on strategy for the Southie WOD's.
Training:
A. 8:00 to build to max load in the following barbell complex...
- 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead (hands must be in contact with barbell during the entire complex)
- Rules:
- The athlete will start with an unloaded barbell. At '3-2-1...Go!' the athlete will load their barbell with the desired weight for their first attempt. Collars must be used.
- For the Power Clean, each rep starts from the ground. The clean must be received with thighs above parallel (i.e. - not at squat depth). Split Cleans are allowed. The athlete must return to a full, locked out, standing position at the end of each rep for it to count.
- For the Front Squat, the athlete must reach full squat depth with the crease of the hips below the knees for the rep to count.
- For the shoulders to overhead, the bar may be pressed, push pressed, push jerked or split jerked. Each successful rep ends with arms and legs fully locked out, feet together.
B. Squat Snatch: 3 Reps every minute on the minute for 10:00. All reps touch and go, from the floor
- Southie competitors will use their prescribed weight for the competition according to the Rx or scaled division. Scaling is the following...
Rx Division = 115# (M), 75#(F)
Scaled Division = 75# (M), 45# (F)
C. With the remaining class time: Open Gym! Work on your weaknesses, work with a coach and get video critique, work mobility, etc.
*** Olympic Lifting Class is still on for Tuesday Oct. 30 unless you hear otherwise. Schedule updates will be posted here as well as the Vagabond FaceBook page. Stay safe during the storm! ***
Great video on Snatch technique
Warm-Up & Skills
- Snatch Variations
- Clean & Jerk. Review of positions, footwork and movement
A. Power Snatch + Snatch: 2 sets @ 65% , 2 sets @ 70%, 2 sets @ 75%
B. Power Clean + Power Jerk (aka "Push" Jerk) - 75% x 5 sets Core Work Supersets
Snatch/OHS Warm-up: at least 3 sets of 1-3 reps using no more than 50% of your 1 rep max.
A. "Event 1": 2:00 on the clock to work to a max weight of the following....
1 Snatch + 3 Overhead Squats
Here are the rules...
1. Each athlete will start with an empty bar, a set of 45# plates, a set of 25# plates, 2 sets of 10's and 1 set of 5's.
2. At 3..2..1...Go! the athlete will load the bar with their first attempt.
3. The snatch movement may be completed with a Power, Split or Squat Snatch
4. The first Overhead squat must start from a standing position. In other words, if you squat snatch the first rep, it will not count as one OHS.
5. All qualifying reps must be completed within the 2:00 time limit
Shoulders to Overhead Warm-Up: at least 3 sets of 3-5 reps using no more than 50% of your 1 rep max.
B. "Event 2": 6:00 on the clock to work to a 5 rep max of "shoulders to overhead"
Rules
1. Each attempt starts from the ground...no racks
2. Shoulders to overhead can be completed as strict press, push press or push jerk but no split jerks.
3. Each rep must be completed with arms, knees and hips fully extended
C. Squat Clean: work to a heavy single (no time limit)
Warm-Up/Drills:
- Split Snatch footwork review & practice
- Snatch Balance
- Overhead Squat review & practice (w/ PVC)
Workout:
I. Split Snatch: 2-2-2-2-2-2-2, Rest 2:00 between sets
(Alternate legs on each rep!!)
II. Snatch Balance + 2 Overhead Squats. 5 sets. Work up to moderate to heavy weight resting at least 2:00 between sets.
The biggest reasons for struggles with Overhead squats are 1) poor mobility, 2) lack of stability in shoulders and 3) lack of core strength. We will be working on each of these areas in tonight's class!
Training:
- Snatch High-Pull: 5 sets of 3 reps at light/moderate weight
- Snatch Balance + 2 Overhead Squat: 5 sets. Work to a heavy weight while maintaining solid form.
- Core Work:
- A1: 3 sets of 7-10 strict Toes to Bar or Knees to elbows
- A2: 3 sets of 7-10 reps Glute-Ham Raises or Back Extensions
It can be a bit overwhelming for someone who is not used to moving heavy weight quickly to understand some of the technique behind the Snatch and Clean and Jerk. Noted weightlifting coach Greg Everett refers to the following learning and teaching progression.
1. Position: Are your feet and hands where they need to be every time you approach the bar?
2. Movement: Does the athlete understand the proper sequence of mechanics for each lift -i.e. extension of the hips before any arm bend occurs?
3. Speed: Is the athlete able to grasp the concept of being aggressive with each lift and pulling/pushing under the barbell quickly?
4. Load: Once the above criteria are met, it's then time to focus on getting stronger!
The reason for mentioning all of the above is that until you are pretty solid on points 1-3, you should not be overly concerned with piling big weights on the bar. PR's make us feel good but in the long run you're doing more harm than good by drilling sloppy technique and building defective motor patterns. If you perform a successful but sloppy rep, stop right there and either stay at that weight until you groove the lift or even drop down a bit.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Tuesday 8/28 Class Skill Transfer:
- Clean Complex: Hang Pwr Clean, Hang Squat Clean, Squat Clean
- Clean to Jerk Transition Drill (adjusting hand and foot position between the clean and the jerk)
- Review of Front Squat Mechanics
Training:
Clean Pulls:
- 3 sets of 3. Work up to about 85% of your 1RM Clean if you know what that number is.
Hang Power Clean & Jerk:
- 5 sets of 3 + 1 (meaning 3 cleans, then right after 3rd clean perform 1 jerk). Start at 50% and work up from there.
Front Squat:
- 3 sets of 3 reps at 70-85% of 1RM FS
Training
I. Snatch Grip Deadlift from deficit (stand on 10 or 25# bumper): 5 sets of 3 reps
- Work on keeping chest up and not leading with hips on first pull
II. Snatches* on the minute for 15 minutes
First 4 minutes = 3 reps @ 60%
Next 4 minutes = 2 reps @ 70%
Last 4 minutes = 1 rep @ 80%
Have you been able to catch any of the Weightlifting events from the 2012 Olympics? If you can't find anything on TV, check out the NBC Olympics website for replays.
Workout: "Vagabond Weightlifting Total" (compare to June 3rd results)
I. Snatch
- Take up to 10 minutes for warm-up sets. Then take 3 attempts at a max Snatch*
II. Clean & Jerk
- Same condition as above*
* if you are new to Olympic Weightlifting, do not go for a max attempt. Start (very!) light and work up to a moderate weight while maintaining good form.
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.
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.
Warm-Up: 2 Rounds of...
- 250M Row
- 10 Back Extensions or Good Mornings
- 10 Wall Squats
Training:
"VBC Weightlifting Total"
3 Attempts to find your Max in the...
1) Snatch
2) Clean & Jerk
* You may do 5 minutes of "warm-up" sets before making your official attempts
* Power, Muscle, Split or Squat versions of the Snatch and Clean are all legal lifts. You may choose whichever you are most efficient at.
* In the Snatch and the Jerk, the barbell must be received with arms fully locked out and no press-out at the finish.
* Your "Total" is the sum of your best successful attempt in the Snatch + Clean and Jerk
- 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.
Warm-Up:
2-3 Rounds of 200M Row, 10 Back Extensions, 10 Wall Squats
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!!
WOD: I. On the minute, every minute, complete 2 squat cleans for 15min. - First 5 Minutes target 70% of 1RM Clean - 6-10 Minutes target 80% - 10-15 Minutes target 85%
I. "Balance Complex" (courtesy of Crossfit Reebok One)
- Work up to a Max Weight for one complex. Must complete the complex with same weight on the bar without putting it down.
WOD: I. On the minute, every minute, complete 2 squat cleans for 15min. - First 5 Minutes target 70% of 1RM Clean - 6-10 Minutes target 80% - 10-15 Minutes target 85%
II. Core Work: - 3 sets of 15 Back extensions - 3 sets of 8 strict toes to bar (or scale to knee raises)
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.
- 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.
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
WOD:
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.
