Training Plan for Tuesday January 29, 2013

Skills/Warm-Up
     - Review of Split-Jerk positions
     - Jerk Balance
     - Tall Clean

Training:

A. Split Jerk: 7 heavy singles. Rest at least 2:00 between reps


B. Squat Clean: 2 reps on the minute for 10:00

C. Snatch Skill Work: Perform the following barbell complex 5 times @ moderate weight
     - 3 Snatch Grip Push Press, 3 Snatch Balance, 3 Overhead Squat

Training Plan for Tuesday January 22nd, 2013

What is a Snatch High-Pull?? Watch the video!

Warm-Up/Skills

     - Coach B Barbell Warm-up: Snatch Grip

     - Snatch Progression: Hang Power Snatch, Hang Snatch, Snatch

Training

A. Snatch High Pull: 4 sets of 2 reps

     - Start at 50% of your 1RM Snatch and work up

B. Snatch: 5 Heavy Singles

     - Work sets at 80-90%

C. Pause Back Squat (Pause at bottom, then explode up): 5 heavy singles, Rest 1:00

     - Use about 70% of your 1RM for a normal squat

Training Plan for Tuesday January 15, 2013

Warm-Up
     - First-pull drills
     - Scarecrow Snatch (Snatch Drops)

Training
• Snatch Grip Deadlift @ deficit (Stand on either a 10# or 15# Bumper Plate)
     - 4 sets of 3 reps
• Snatch
     - 3 reps @ 60%, 2 reps @ 70%, 2 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 90%
• Clean & Jerk
     - Same Rep Scheme as above

Training Plan for Tuesday January 8th, 2012

Skills /Warm-Up
     - Snatch Progression Barbell Warm-Up
     - Review of Snatch Balance + Snatch Balance Barbell Warm-Up

Training
• Hang snatch (Squat Snatch)
     - 3 sets of 2 reps @ 75%
     - 2 sets of 2 reps @ 80%
• Hang clean  (Squat Clean)
     - 3 sets of 2 reps @ 75%
     - 2 sets of 2 reps @ 80%
• Snatch balance
     - 4 sets of 2 reps

*** Optional ***

• Front Squat

     - 4 sets of 2 reps @ 85%

Training Plan for Tuesday December 17th, 2012

Brett

Skills & Warm-Up
     1. Coach B. Warm-Up
     2. Tall Jerk

A. Clean & Jerk (use Split Jerk on all reps) - 3 reps x 5 sets @ 70-80%

B. Clean Pull - 4 reps x 4 sets

C. Front Squat - 2 reps x 4 sets

We did this exact workout just over a month ago on November 13th. Check your training log and aim to beat the weight used last time.

No Class on Tuesday December 11th.

Olympic Lifting Class will not be offered on Tuesday December 11th. There will be a regular group training class offered in its place at 6:35 P.M.

Olympic Lifting class will be back on Tuesday December 18th!!!

Training Plan for Tuesday December 4th, 2012

A. Snatch: 5 sets of 2 reps @ 75-85%

B. Snatch Pull: 4 sets of 3 reps. Use 80% + of your best Snatch Weight

C. Pause Back Squats: 5 sets of 2 reps. Feel these out. These shouldn't be done at super heavy weight.