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