Training Plan for Tuesday September 25th, 2012

Skills/Warm-Up
     - Clean Barbell Complex: Hang Power/Hang Squat/Clean
     - Rack Jerks
     - Frankenstein Squat

Training

     A. Clean and Jerk Clusters: 1.1.1 x 7 sets

     B. Front Squat: 5 sets of 3 reps @ 80%

     C1. GHD Sit-Ups: 5 sets of 10-12 reps

     C2. Back Extensions: 5 sets of 10-12 reps

Training Plan for Tuesday September 18th, 2012

Coach B breaks down the Split Snatch!

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.

Training Plan for Tuesday September 11th, 2012

"Never forget!"

Skill Review:
     I. Tall Clean drill
     II. Review of Push-Press

Training:

A. Squat Clean, Every minute on the minute for 15:00
     - Start @ about 70% of your best 1 rep Squat Clean and move up from there if you want.

B. Push-Press wave loading 5-3-2-1-2-3-5

C. Core Stability: 3 sets of....
     - :20-:30 Plank Hold
     - :20-:30 Handstand Hold

Training Plan for Tuesday, September 4th

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!

Mobility: 10-15 minutes of OHS mobility work

Skill Review:
     - Snatch Pull/Snatch-Hi-Pull/Muscle Snatch Progression
     - Snatch Balance
     - Review of overhead squat technique

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