Training Plan for Tuesday June 26th, 2012

U.S. Olympian Chad Vaughn. Watch for him in London!

Skill Review:
     Snatch-Drop Drills
     Coach B Warm-Up

Training:

Snatch Push-Press

     10 Minutes to work up to a heavy single

Hang Power Snatch

     5 sets of 3 @ Moderate Weight

Afterparty (Optional)

     3 sets of...

     A1 - 10 Back Extensions

     A2 - 10 GHD Sit-Ups

Traning Plan for Tuesday June 19, 2012

 Kendrick Farris - 2012 U.S. Olympic Team

Warm-Up: 2-3 rounds of... 
     - 150M Row 
     - 7 Push-Ups 
     - 7 Squats 
     - 7 Good mornings or back ext. 

Skill Review: 
     Burgener Warm-Up (clean grip) 
     Press-Push Press-Jerk review 

 Training: 

      Every minute on the minute for 5mins. complete: 3 Muscle Cleans + 1 Jerk 

      Every minute on the minute for 5mins. complete: 3 Power Cleans + 1 Jerk 

      Every minute on the minute for 5mins. complete: 3 Squat Cleans + 1 Jerk

Training Plan for Tuesday June 12th, 2012

Really Strong Russian Guy

Warm-Up: Athlete's choice - 3:00 of light "cardio"(rowing, running, skipping) + bodyweight calisthenic movements (push-up, sit-up, back extensions)


Skill Review: Snatch Push-Press, OHS, Snatch Balance


Training: Snatch Skill Transfer Movements

I. Snatch Push-Press + Overhead Squat
     In 8 Minutes work to a "heavy" (but not max) of the above

II. Snatch Balance
     In 8 Minutes work to a "heavy" (but not max) of the above

III. Snatch
     In 8 Minutes work to a "heavy" (but not max) of the above

Training Plan for Tuesday June 5th, 2012

Pam

Warm-Up:  2 Rounds of...
     - 250M Row
     - 10 Back Extensions or Good Mornings
     - 10 Wall Squats

Training:

     "VBC Weightlifting Total"
     3 Attempts to find your Max in the...

     1) Snatch
     2) Clean & Jerk
        
          * You may do 5 minutes of "warm-up" sets before making your official attempts
          * Power, Muscle, Split or Squat versions of the Snatch and Clean are all legal lifts. You may choose whichever you are most efficient at.
          * In the Snatch and the Jerk, the barbell must be received with arms fully locked out and no press-out at the finish.
          * Your "Total" is the sum of your best successful attempt in the Snatch + Clean and Jerk