Training Plan for Tuesday August 14th, 2012

Skill Review:
     Squat Clean: Tall Cleans
     Jerk: Jerk 'n Split Drill


Training:
     I. 2 Position Squat Clean (first position from Hang, 2nd position from floor)
         - 6 sets, start at 70% and work up to about 80%

     II. Jerk
          - 1-1-1-1-1-1-1 (7 "Heavy singles") Bar is to be taken out of rack @ start of each rep

Training Plan for Tuesday August 7th, 2012

Have you been able to catch any of the Weightlifting events from the 2012 Olympics? If you can't find anything on TV, check out the NBC Olympics website for replays.


Skill Review:
     Snatch warmup w/ barbell
     Clean & Jerk warm-up with barbell

Workout: "Vagabond Weightlifting Total" (compare to June 3rd results)
     I. Snatch
          - Take up to 10 minutes for warm-up sets. Then take 3 attempts at a max Snatch*

     II. Clean & Jerk
          - Same condition as above*

* if you are new to Olympic Weightlifting, do not go for a max attempt. Start (very!) light and work up to a moderate weight while maintaining good form.

No Olympic Lifting Class - Tuesday July 31st

Tuesday's Oly Lifting Class is cancelled. There will be a regular CrossFit Class in the 6:35 time slot. Olympic Lifting Class will return on Tuesday August 8th.

Training PLan for Tuesday July 24th, 2012

Very good video on setup position for the Snatch and the first pull

Skill Review:
     - Foot position drills
     - Setup position and the "first pull" of the Snatch
     - Review of "Snatch Pulls"

Training

     Snatch Deadlift: 3 sets of 3 reps at 100% of your best Snatch

     Snatch-Pull: 3 sets of 3 reps at 90% of 1RM Snatch

     Snatch* : 5 sets of 3 reps @ 75-85% of 1RM

     * Beginners should work Power Snatches, Intermediate and Advanced work Squat Snatches

Training Plan for Tuesday July17th, 2012

Watch this video. Great explanation of the role of the arms in Olympic lifts.

Skill Review

     Coach B. Barbell Progression-Clean Grip

     Press/Push Press/Push Jerk Progression

Training:

I. Power Clean Clusters:

     5 sets of 1.1.1 (these are not meant to be touch and go. You will drop the barbell and reset after each rep)

II. Strict Press :1-1-1

     Push Press: 3-3-3

     Push Jerk: 5-5-5

* Optional: 1 1/4 Front Squats: 3 sets of 3 @ 60% of your 1 Rep Max Front Squat

Training Plan for Tuesday July 10th

Video feedback is one of the most effective coaching tools available to Olympic weightlifters. It allows you to see every flaw in your technique and give you the opportunity to fix it. Any time any of you want to capture some video of your lifts, just pull me aside and let me know.



Skills/Warm-Up:
     - Snatch Push-Press
     - Snatch Push-Press + OHS
     - Snatch Balance


Training:
     Snatch Complex: Hang Power Snatch + Hang Squat Snatch + Squat Snatch (from floor)
     5 sets of the above

     Overhead Squat: 6 sets of 3 reps

     Core/Posterior Chain: 3 sets of 10-12 reps of the following...
        A1: Choose from the following...
           - GHD sit-ups, Knees to elbows or Toes to Bar

        A2: Glute-Ham Raises
  

Training Plan for Tuesday July 3rd, 2012

Skill Review:
     - Tall Clean Drill
     - Jerk Drops

Training:

     I. Clean Pull: 3 sets of 3 reps

     II. 3 Position Clean: 6 sets @ moderate weight (50-65%)

     II. Split Jerk Clusters: 5 sets of 1.1.1.1 @ 70-75% of 1RM
     (These will be taken out of the rack before each rep)