Training Plan for Tuesday January 29, 2013

Skills/Warm-Up
     - Review of Split-Jerk positions
     - Jerk Balance
     - Tall Clean

Training:

A. Split Jerk: 7 heavy singles. Rest at least 2:00 between reps


B. Squat Clean: 2 reps on the minute for 10:00

C. Snatch Skill Work: Perform the following barbell complex 5 times @ moderate weight
     - 3 Snatch Grip Push Press, 3 Snatch Balance, 3 Overhead Squat

Training Plan for Tuesday January 22nd, 2013

What is a Snatch High-Pull?? Watch the video!

Warm-Up/Skills

     - Coach B Barbell Warm-up: Snatch Grip

     - Snatch Progression: Hang Power Snatch, Hang Snatch, Snatch

Training

A. Snatch High Pull: 4 sets of 2 reps

     - Start at 50% of your 1RM Snatch and work up

B. Snatch: 5 Heavy Singles

     - Work sets at 80-90%

C. Pause Back Squat (Pause at bottom, then explode up): 5 heavy singles, Rest 1:00

     - Use about 70% of your 1RM for a normal squat

Training Plan for Tuesday January 15, 2013

Warm-Up
     - First-pull drills
     - Scarecrow Snatch (Snatch Drops)

Training
• Snatch Grip Deadlift @ deficit (Stand on either a 10# or 15# Bumper Plate)
     - 4 sets of 3 reps
• Snatch
     - 3 reps @ 60%, 2 reps @ 70%, 2 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 90%
• Clean & Jerk
     - Same Rep Scheme as above

Training Plan for Tuesday January 8th, 2012

Skills /Warm-Up
     - Snatch Progression Barbell Warm-Up
     - Review of Snatch Balance + Snatch Balance Barbell Warm-Up

Training
• Hang snatch (Squat Snatch)
     - 3 sets of 2 reps @ 75%
     - 2 sets of 2 reps @ 80%
• Hang clean  (Squat Clean)
     - 3 sets of 2 reps @ 75%
     - 2 sets of 2 reps @ 80%
• Snatch balance
     - 4 sets of 2 reps

*** Optional ***

• Front Squat

     - 4 sets of 2 reps @ 85%