Training plan for Tuesday August 27,2013

Skill review/warm-up
     - behind the neck/ in front of neck pressing progressions

A. Clean-pulls off 1" riser
     4 sets of 3 reps. Work up to 100% of max clean

B. Jerks on the minute - work up to 75%
     1 rep EMOM for 12:00
     First 6:00 = behind the neck jerk
     Last 6:00= in front of neck jerk

C. Good morning
     3 sets of 8-10 reps at 25-35% max back squat

Training Plan for Tuesday August 20, 2013

Skills/Warm-Up
     - Split Snatch Drills
     - Snatch Balance Progression

Strength:
     A. Snatch Grip Deadlift from deficit (stand on 10 or 15# bumper): 4 sets of 3 reps
      - Work on keeping chest up and not leading with hips on first pull

     B. Snatches* on the minute for 12 minutes
     First 4 minutes = 3 reps @ 60%
     Next 4 minutes = 2 reps @ 70%
     Last 4 minutes = 1 rep @ 80%

    * You can do power, split or squat snatches

     C. Max Height Box Jumps!!
      - In the remaining class time, everyone gets a shot at establishing a max. height box jump. Start at a height that you know is tough but doable and add plates from there.

Tuesday August 6, 2013

Warm-Up/Prep
     - Review of Clean Deadlift position vs. conventional Deadlift
     - Clean Deadlift, Clean-Pull, Rack Delivery
     - Clean / Jerk foot & hand position transitions

Strength
     - Clean Deadlift + Clean Pull
          - 3 sets of 3 reps (each rep consists of 1 Cl. D/L + 1 Cl. Pull)

     - Squat Clean
          - 15:00 to work up to a heavy single

     - Hang Power Clean & Split Jerk
          - 5 clusters of 1.1.1 @ 70-75%