Training Plan for Tuesday November 27th, 2012

Glenn Pendlay teaches the Snatch

Skills/Warmup
     - Starting position and Snatch Grip Deadlift
     - Hang Snatch Progressions
     - Clean and Jerk Review
A. Snatch
     - 1 set of 3 Reps @ 60%
     - 1 set of 2 reps @ 70%
     - 1 set of 2 reps @ 75%
     - 1 set of 2 reps @ 80%
     - 3 sets of 1 rep @ 85%

B. Clean & Jerk
     - Exact same reps, sets and percentages as above

C. Overhead squat
     - Work to a heavy single (3 work sets or less)

Training Plan for Tuesday November 20th, 2012

Coach Kevin hitting a new Snatch PR!!!

Warm-up & Skills
     Barbell complex and review of the Hang Snatch and Clean
     Snatch Balance

A. Hang (Squat) Snatch: 5 sets of 2 reps @ 75%

B. Hang (Squat) Clean: 5 sets of 2 reps @ 75%

C. Snatch Balance: 4 sets of 3 reps @ moderate weight

Core Work (optional)
D1. Barbell Good Mornings: 8-10 reps x 3 sets @ moderate weight, slow tempo
D2. Hanging Leg/Knee raises (strict), 8-10 reps x 3 sets

Training Plan for Tuesday November 13th, 2012

Skills & Warm-Up
     1. Jumping/Landing Footwork Drills
     2. Split Jerk Footwork Review
     3. Coach B. Warm-up (Clean Grip)

A. Clean & Jerk - 3 reps x 5 sets @ 70-80%

B. Clean Pull - 4 reps x 4 sets

C. Front Squat - 2 reps x 4 sets

* Note: The above represent your "work sets" only. You should always do several warm-up sets of anywhere between 1-5 reps at lighter weight to prepare for heavier weight.

Training Plan for Tuesday November 6th, 2012

Southie Garage Games Prep!!!

Skills Review: 
     - Clean and Jerk: feet and hand position review. Transition from the Clean to the Jerk.
     - Squat Snatch Review: Performing under fatigue. How to prevent breakdowns in form.
     - General tips on strategy for the Southie WOD's.

Training:

A. 8:00 to build to max load in the following barbell complex...
     - 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead (hands must be in contact with barbell during the entire complex)

     - Rules:
     - The athlete will start with an unloaded barbell. At '3-2-1...Go!' the athlete will load their barbell with the desired weight for their first attempt. Collars must be used.
     - For the Power Clean, each rep starts from the ground. The clean must be received with thighs above parallel (i.e. - not at squat depth). Split Cleans are allowed. The athlete must return to a full, locked out, standing position at the end of each rep for it to count.
     - For the Front Squat, the athlete must reach full squat depth with the crease of the hips below the knees for the rep to count.
     - For the shoulders to overhead, the bar may be pressed, push pressed, push jerked or split jerked. Each  successful rep ends with arms and legs fully locked out, feet together.


B. Squat Snatch: 3 Reps every minute on the minute for 10:00. All reps touch and go, from the floor
     - Southie competitors will use their prescribed weight for the competition according to the Rx or scaled division. Scaling is the following...
     Rx Division = 115# (M), 75#(F)
     Scaled Division = 75# (M), 45# (F)

C. With the remaining class time: Open Gym! Work on your weaknesses, work with a coach and get video critique, work mobility, etc.