WOD for Tuesday 5-22-2012

Butler

Warm-Up:

     2 Rounds of...

     Row 200M

     10 Wall Squats

     10 Back Extensions or Good Mornings

Skill Review

     Coach B. Barbell Progression-Clean Grip

     Press/Push Press/Push Jerk Progression

WOD

I. "High" Box Jumps (static foot position - no running start): 5 Attempts

    - Practice generating explosive power from the hips

II. Squat Clean:

     15 Minutes on the clock to work to a heavy single. Rest as needed between sets.

III. Strict Press :1-1-1-1

     Push Press: 3-3-3-3

     Push Jerk: 5-5-5-5

WOD for Tuesday 5-15-2012

 Melissa on her PR Snatch attempt

Warm-Up:
    2 Rounds of...
     10 Russian KB Swings
     10 Goblet Squats
     10 Push-Ups
     Run 100M


Skills:

     - "First Pull" position drills
     - Split Snatch
     - Snatch Balance Progression Drills


WOD:
     - Halting Snatch Deadlift + Hang Power Snatch : 5 sets of 3 reps

     - Snatch Balance: 7 sets of 2 reps

WOD for Tuesday 5-8-12

Warm-Up
     3:00 Light Row

Skills
     Jerk Balance Drill
     Clean Rack Delivery Drill

WOD

I. Clean and Jerk: 7 sets of 3 + 1 (1 set = 3 Power Cleans followed by 1 Jerk)

     - Keep the weight light to moderate and focus on a smooth delivery of the barbell to the rack position

II. Overhead Squat: Work to a heavy triple in 5 sets or less

Video from 5/2/12 Oly Lifting

Great work by last night's class! There were several people who did Squat Snatches for the first time (and did them well!) and there were at least 2 PR's that I know of. Check out Melissa's beautiful lift on her last attempt of the night. Made it look easy!!

WOD for Tuesday 5/1/2012

Warm-Up:
     2 Rounds...
     - 150M Row
     - PVC Overhead Squat x 10
     - Wall Angels x 10


Skills:
     - Snatch Progression Drills

WOD:
     (Numbers below are reps within each set)
     I. Muscle Snatch: 3-3-3-3-3

     II. Power Snatch: 2-2-2-2-2

     III. Squat Snatch*: 1-1-1-1-1

     * Beginners can substitute a Power Snatch + Overhead Squat for each Squat Snatch

Warm-Up: 2:00 of run or row

Skills:
     - Jumping/ Landing Footwork Drills      
     - Burgener Warm-Up (Clean Grip)
     - Clean and Jerk Review
 
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. Split Jerk: 7 "Heavy"  Singles