WOD for Tuesday 2-28-2012

Greek Weightlifting legend Pyrros Dimas.

Warm-Up

     - Row, Airdyne or skip for 3:00 at light intensity

Skills:

     - Jerk Progressions

WOD:

     A1*. Jerk (taken out of rack): 7 heavy singles
     or
     A2*. Snatch Pull: 5 sets - 2 sets of 3 reps @ 90%, 2 sets of 3 @ 95%, 2 sets of 3 @ 100%

     B. Power Snatch: 6 sets of 2 reps @ 80%

* If you did today's Comp. WOD with Clean and Jerks then choose A2

WOD for Tuesday 2-21-2012

Warm-Up: Row or Airdyne for 3:00


Skills:
     - Jumping/ Landing Footwork Drills
     - Burgener Warm-Up (Clean Grip)
     - Tall Clean


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)

WOD for Tuesday February 14th, 2012

Mike "The Diesel" Dillon gets after it!

Warm-Up:
     - 3:00 Easy Airdyne or Row

Skills:
     1. "First Pull" skill work
     2. Coach B. Snatch progressions
     3. Snatch Balance Progessions

WOD:

     I. Snatch Balance
          - 5 sets of 2 reps @ 85% of your 1RM Snatch

     II. Halting Snatch Deadlift/Mid-Hang Snatch complex
          - 5 sets of 2 reps, working up to about 65-70% of your 1RM Snatch

WOD for Tuesday 2-7-2012

                                                                    Overhead Squats!!!


Warm-Up: 2 Rounds of....
5 Overhead Squats
10 Dislocates
250M Row

Drills:
Coach B Progression
Sots Press

WOD:
Muscle Clean: 5 sets of 3 reps (start at around 50% of best clean and work up)
Overhead Squat: 7 Heavy Singles