Training Plan for Tuesday October 16th, 2012

Skill Review
     Split Jerk Footwork
     Barski Snatch
     Review of Clean Deadlift
   

Training
     A. Split Jerk: 3-3-2-2-1-1
     B. Clean Grip Deadlift @ Deficit: 5 sets of 3 reps
     C. Barski Snatch :3 sets @ 70%, 2 sets @ 75%, 1 set @ 80%
     D1. Dumbbell Cross-Chop :8-10 reps/side x 3 sets
     D2. Dumbbell Chinese Row : 8-10 reps/side x 3 sets
      

Training Plan for Tuesday October 9th, 2012

Skill Review
     Snatch Grip D/L + Snatch Pull
     Snatch Balance Progression Drills

Training:

A. Snatch Deadlift + Snatch Pull: 6 sets of 3 reps @ 90% of your Max Snatch

B. Pressing Snatch Balance: 3 sets of 3 reps. Keep these light but make sure there is zero elevation of the bar from the starting position.

C. Snatch Balance: 7 sets to work to a heavy single

D. Max Height Box Jump: Try to work to a new PR. If you've never done these before, feel 'em out and establish a baseline.

Training Plan for Tuesday October 2nd, 2012

CrossFit Competition Simulator/Tester

Snatch/OHS Warm-up: at least 3 sets of 1-3 reps using no more than 50% of your 1 rep max.

A. "Event 1": 2:00 on the clock to work to a max weight of the following....
     1 Snatch + 3 Overhead Squats

     Here are the rules...
     1. Each athlete will start with an empty bar, a set of 45# plates, a set of 25# plates, 2 sets of 10's and 1 set of 5's.
     2. At 3..2..1...Go! the athlete will load the bar with their first attempt.
     3. The snatch movement may be completed with a Power, Split or Squat Snatch
     4. The first Overhead squat must start from a standing position. In other words, if you squat snatch the first rep, it will not count as one OHS.
     5. All qualifying reps must be completed within the 2:00 time limit

Shoulders to Overhead Warm-Up: at least 3 sets of 3-5 reps using no more than 50% of your 1 rep max.

B. "Event 2": 6:00 on the clock to work to a 5 rep max of "shoulders to overhead"

     Rules
     1. Each attempt starts from the ground...no racks
     2. Shoulders to overhead can be completed as strict press, push press or push jerk but no split jerks.
     3. Each rep must be completed with arms, knees and hips fully extended

C. Squat Clean: work to a heavy single (no time limit)

Training Plan for Tuesday September 25th, 2012

Skills/Warm-Up
     - Clean Barbell Complex: Hang Power/Hang Squat/Clean
     - Rack Jerks
     - Frankenstein Squat

Training

     A. Clean and Jerk Clusters: 1.1.1 x 7 sets

     B. Front Squat: 5 sets of 3 reps @ 80%

     C1. GHD Sit-Ups: 5 sets of 10-12 reps

     C2. Back Extensions: 5 sets of 10-12 reps

Training Plan for Tuesday September 18th, 2012

Coach B breaks down the Split Snatch!

Warm-Up/Drills:
     - Split Snatch footwork review & practice
     - Snatch Balance
     - Overhead Squat review & practice (w/ PVC)

Workout:
     I. Split Snatch: 2-2-2-2-2-2-2, Rest 2:00 between sets
     (Alternate legs on each rep!!)
     II. Snatch Balance + 2 Overhead Squats. 5 sets. Work up to moderate to heavy weight resting at least 2:00 between sets.

Training Plan for Tuesday September 11th, 2012

"Never forget!"

Skill Review:
     I. Tall Clean drill
     II. Review of Push-Press

Training:

A. Squat Clean, Every minute on the minute for 15:00
     - Start @ about 70% of your best 1 rep Squat Clean and move up from there if you want.

B. Push-Press wave loading 5-3-2-1-2-3-5

C. Core Stability: 3 sets of....
     - :20-:30 Plank Hold
     - :20-:30 Handstand Hold

Training Plan for Tuesday, September 4th

The biggest reasons for struggles with Overhead squats are 1) poor mobility, 2) lack of stability in shoulders and 3) lack of core strength. We will be working on each of these areas in tonight's class!

Mobility: 10-15 minutes of OHS mobility work

Skill Review:
     - Snatch Pull/Snatch-Hi-Pull/Muscle Snatch Progression
     - Snatch Balance
     - Review of overhead squat technique

Training:
     - Snatch High-Pull: 5 sets of 3 reps at light/moderate weight
     - Snatch Balance + 2 Overhead Squat: 5 sets. Work to a heavy weight while maintaining solid form.
     - Core Work:
          - A1: 3 sets of 7-10 strict Toes to Bar or Knees to elbows
          - A2: 3 sets of 7-10 reps Glute-Ham Raises or Back Extensions