Training Plan for Tuesday October 30th, 2012

*** 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

C1. Dumbbell Cross-Chop :8-10 reps/side x 3 sets
C2. Dumbbell Chinese Row : 8-10 reps/side x 3 sets

Training Plan for Tuesday October 23rd, 2012

Jay Squat Clean PR!!

Technique Review: Barbell Warm-Up plus review of the workout

Training:

A. Snatch* : 5 sets of 3 reps, 70-80%
* Raw beginners do Hang Power Snatches with unloaded barbell or work squat snatches with PVC

B. Snatch-Pull : 4 sets of 4 reps

C. 1 1/4 Hi-Bar Back Squat: 4 sets of 3 reps

Training Plan for Tuesday October 16th, 2012

Skill Review
     Split Jerk Footwork
     Barski Snatch
     Review of Clean Deadlift
   

Training
     A. Split Jerk: 3-3-2-2-1-1
     B. Clean Grip Deadlift @ Deficit: 5 sets of 3 reps
     C. Barski Snatch :3 sets @ 70%, 2 sets @ 75%, 1 set @ 80%
     D1. Dumbbell Cross-Chop :8-10 reps/side x 3 sets
     D2. Dumbbell Chinese Row : 8-10 reps/side x 3 sets
      

Training Plan for Tuesday October 9th, 2012

Skill Review
     Snatch Grip D/L + Snatch Pull
     Snatch Balance Progression Drills

Training:

A. Snatch Deadlift + Snatch Pull: 6 sets of 3 reps @ 90% of your Max Snatch

B. Pressing Snatch Balance: 3 sets of 3 reps. Keep these light but make sure there is zero elevation of the bar from the starting position.

C. Snatch Balance: 7 sets to work to a heavy single

D. Max Height Box Jump: Try to work to a new PR. If you've never done these before, feel 'em out and establish a baseline.

Training Plan for Tuesday October 2nd, 2012

CrossFit Competition Simulator/Tester

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)