WOD for Tuesday 2-28-2012

Greek Weightlifting legend Pyrros Dimas.

Warm-Up

     - Row, Airdyne or skip for 3:00 at light intensity

Skills:

     - Jerk Progressions

WOD:

     A1*. Jerk (taken out of rack): 7 heavy singles
     or
     A2*. Snatch Pull: 5 sets - 2 sets of 3 reps @ 90%, 2 sets of 3 @ 95%, 2 sets of 3 @ 100%

     B. Power Snatch: 6 sets of 2 reps @ 80%

* If you did today's Comp. WOD with Clean and Jerks then choose A2

WOD for Tuesday 2-21-2012

Warm-Up: Row or Airdyne for 3:00


Skills:
     - Jumping/ Landing Footwork Drills
     - Burgener Warm-Up (Clean Grip)
     - Tall Clean


WOD:
I. On the minute, every minute, complete 2 squat cleans for 15min.
     - First 5 Minutes target 70% of 1RM Clean
     - 6-10 Minutes target 80%
     - 10-15 Minutes target 85% 

II. Core Work:
     - 3 sets of 15 Back extensions
     - 3 sets of 8 strict toes to bar (or scale to knee raises)

WOD for Tuesday February 14th, 2012

Mike "The Diesel" Dillon gets after it!

Warm-Up:
     - 3:00 Easy Airdyne or Row

Skills:
     1. "First Pull" skill work
     2. Coach B. Snatch progressions
     3. Snatch Balance Progessions

WOD:

     I. Snatch Balance
          - 5 sets of 2 reps @ 85% of your 1RM Snatch

     II. Halting Snatch Deadlift/Mid-Hang Snatch complex
          - 5 sets of 2 reps, working up to about 65-70% of your 1RM Snatch

WOD for Tuesday 2-7-2012

                                                                    Overhead Squats!!!


Warm-Up: 2 Rounds of....
5 Overhead Squats
10 Dislocates
250M Row

Drills:
Coach B Progression
Sots Press

WOD:
Muscle Clean: 5 sets of 3 reps (start at around 50% of best clean and work up)
Overhead Squat: 7 Heavy Singles

WOD for Tuesday 1-31-2012

Matt S. shows the perfect finishing position for the Split Snatch. He is in a good "stacked" position with the barbell, his shoulders and hips in perfect vertical alignment. His shin on his lead leg is at a 90 degree angle to the floor and the weight on his back leg is balanced on the balls of his foot.

Warm-Up: 

     - 3:00 of row, skip or Airdyne

Drills

     - Burgener Progression

     - Jerk Drives

     - Snatch drops

WOD:

Snatch Technique Work

     - 2 Position Snatch @ light weight (no more than 50%) every minute on the minute for 10 minutes. First rep is pulled from the high hang, second rep from the ground.

Clean and Jerk

     - 3 sets of 3+1 Reps @ 75%  (Note: 3 + 1 means perform 3 Cleans and then a jerk from the shoulders immediately following the last clean)

     - 3 sets of 2+1 Reps @ 80-85%

     - 1 set of 1 rep. @ 90%

"Cash-Out" (optional)

     - Complete a total of 25 "High" Box Jumps, not for time! Step down after each rep. Focus is on exploding from the hips with minimal arm involvement.

WOD for Tuesday 1-24-2012

                                                 "Goin' old school with the split snatch!!"

Warm-Up:
      3 Easy Rounds of...
     1 Minute Rope Skipping
     10 PVC Overhead Squats
     10 Sprawl Balls (w/ 10# MedBall)

Dynamic Mobility

Skills & Drills:
     - Intro to the Split Snatch
          - What is it? Why do we need to learn it?
          - Review of split snatch technique
          - Split Snatch Progression Drills

WOD:
          I. Split Snatch*: 3 sets of 3 reps at 60% of 1RM Snatch

          II. Snatch (Full Squat): 7 single attempts to work up to a 1RM for the day

* For those who are new to the Oly Weightlifting Class, you will substitute Hang Power Snatches for the Split Snatch part of the WOD.

Olympic Weightlifting WOD for Tuesday 1-17-12

                          Heather D.......Nice rack! Paleo has been good to this girl!

Warm-Up

     2 Rounds of 

          - 200M Row

          - 10M Bear Crawl

          - 10 PVC Overhead Squats

Dynamic Stretch

Skills & Drills

     Coach B Clean Progression

     "High" Box Jumps

WOD

     Elevated Clean Deadlift (feet on 15# or 10# Bumpers)

          3 sets of 3 @ 85% of 1RM Clean

     2-Position Power Clean: (First Pull from High Hang, second pull from floor)

          5 sets. Target 75% of 1RM Power Clean

Core Work (optional)

     Choose from the following

          - 100 AbMat Sit-ups

          - 5 sets of 8 strict toes to bar

          - 4 sets of 15 GHD Sit-Ups