Training Plan for Tuesday June 18, 2013

Warm-Up/Prep
     - Perform the following with light barbell
     - Halting Snatch Deadlift x 6
     - Snatch Pull x 6
     - Power Snatch + Overhead Squat x 6
     - Snatch x 6
     Rest
     Halting Clean Deadlift x 6
     Clean Pull x 6
     Power Clean + Front Squat x 6
     Clean x 6

Strength
     Snatch
          -  15-20:00 to work up to a heavy double, perform a set of 2 reps x snatch pull before each set of snatches, rest      between pulls/snatches
          (i.e. pull x2, rest, snatch x2, rest, increase weight, pull x2, rest, snatch x2, etc.)

     Clean + Jerk
          - 15-20:00 to work up to a heavy double, perform a set of 2 reps x clean pull before each set of clean and jerks, rest between pulls/clean and jerks

Mobility/Recovery

C. In remaining class time, work on Active Recovery (i.e. - stretch, mobilize)
     - Some suggested activities
     Foam Rolling (Approximately 10 passes in each area)
     1. Upper back
     2. Lateral glutes
     3. Hamstrings
     4. Quads
     5. VMOs/Adductors
     Stretching
     1. Lying hamstring (straight knee)
     2. Lunge
     3. Butterfly
     4. Straddle
     5. Pigeon Pose
     6. Hurdler’s Stretch
     7. Front Split