WOD for Tuesday 5/1/2012

Warm-Up:
     2 Rounds...
     - 150M Row
     - PVC Overhead Squat x 10
     - Wall Angels x 10


Skills:
     - Snatch Progression Drills

WOD:
     (Numbers below are reps within each set)
     I. Muscle Snatch: 3-3-3-3-3

     II. Power Snatch: 2-2-2-2-2

     III. Squat Snatch*: 1-1-1-1-1

     * Beginners can substitute a Power Snatch + Overhead Squat for each Squat Snatch

Warm-Up: 2:00 of run or row

Skills:
     - Jumping/ Landing Footwork Drills      
     - Burgener Warm-Up (Clean Grip)
     - Clean and Jerk Review
 
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. Split Jerk: 7 "Heavy"  Singles

WOD for Tuesday 4-17-2012

Warm-Up:
     2-3 Rounds of...
     - 10 Wall Squats
     - 10 Back Extension
     - 10 PVC Disclocates

Skills:
     - Armbar Shoulder Exercise: Building mobile, stable shoulders for the Overhead Squat

WOD:
     I. Snatch Deadlift off riser: 3 sets of 5 @ 75% of Snatch 1RM


     II. Overhead Squat: 5 sets of 3 @ 85%

WOD for Tuesday 4-10-2012

Want to see what perfect technique looks like? Check out Coach B's daughter-in-law!!!

Warm-Up: 3 minutes of light row, run, skip or Airdyne

Skill Review:
     - Split Receiving Position for the Snatch, Clean or Jerk
     - Clean to Jerk transition: adjusting foot, hand position

WOD:

I. Power Snatch: 4 sets x 3 reps @ moderate weight

II. Clean and Jerk:
     - 2 sets of 1 rep @ 70%
     - 2 sets of 1 rep @ 80%
     - 3 sets of 1 rep @ 85-95%

WOD for Tuesday 4-3-2012

Coach Burgener reviews the"3 Pull" phases of the snatch

Warm-Up =  3 Rounds of...
        - 10 PVC Overhead Squats
        - 10 PVC Dislocates
        - 10 Walking Lunge Steps

Skills:
        - Basic footwork drill: Jumping /Landing
        - Coach B Snatch Progression

WOD:
     Snatch Pull: 3 reps @ 85%, 3 reps @ 90%, 2 Reps @ 95%

     Snatch: 3 sets of 2 reps @ 60-70%, then 3 "heavy" singles