Training Plan for Tuesday 4/16/2013

Skill Review:
     - Snatch Balance Progression

Training:

A. Snatch Balance: 15:00 to work up to a heavy single (no more than 5 sets)

B. Press/Push-Press/Push Jerk
     - Strict Press: 3 sets of 1 rep
     - Push Press: 3 sets of 3 reps
     - Push-Jerk: 3 sets of 5 reps

C. 1 1/4 Front Squats: 3 sets of 5 reps @ 70%
   

Training Plan for Tuesday April 9th, 2013

Skills/Warm-Up
     - Snatch Balance Progressions
     - Clean/Jerk position drill

A. Squat Snatch Cluster @ 60%
     - 5 sets of 1.1.1.1.1, Rest 2:00 between sets

B. Squat Clean and Jerk @ 60%
     - 5 sets of 1.1.1.1.1, Rest 2:00 between sets

Training Plan for Tuesday April 2nd, 2013

A. Overhead Squat: 15:00 to work up to a heavy single

B. Opens Prep: Conditioning
     5 Sets of the following (1:00 rest between sets)
     - 10 Bar Facing Burpees
     - 10 Overhead Squats @ (95# / 65#)

C. Core Strength
     3 sets of
     5-7 Strict Toes to Bar or leg raises
     10-12 Back Extensions

Training Plan for Tuesday March 26, 2013

Will we see a repeat of CrossFit Opens Workout 11.3?? Watch the video for an explanation of movements and standards.

A. Hang Power Snatch Cluster
     - 5 sets of 1.1.1

B. Squat Clean & Jerk
    - 5 sets of 1:00 AMRAP Squat Clean and Jerk @ 165# (M)* / 110# (W)*, Rest 3:00 between sets
     * Scale weights if needed but try to push yourself on this!!

In the remaining time before 7:30 Class....
C. Active Recovery
     - Foam roll, stretch, ride Airdyne @ light pace
   

Training Plan for Tuesday March 18, 2013

This week's Oly class is highly focused on 'Opens' prep. It is very likely that there will be at least one workout that features some sort of barbell squatting movement whether it's Thrusters, Front Squats, OHS's or plain ol' air squats! Prepare yourselves!!

Skills/ Warm-Up
     - Thrusters: Common faults & corrections

Training Plan

A. Thrusters: 5-5-5-3-3-3-1-1-1*
    * This means 3 sets of 5 reps, 3 sets of 3, 3 sets of 1
     Rest 2:00 between sets, these are unbroken reps

B. Overhead Squat: 3 sets of 7 reps @ 50%
     - Stay at the same weight. Rest 1:00 between sets

Training Plan for Tuesday March 12, 2013

Skills / Warm-Up
     - Snatch variation drills
     - Review of Jerk Balance

Training

A. Snatch
     - 5 minutes of...Every minute on the minute , 3 snatches @ less than 50% of Max
     - 5 minutes of...Every minute on the minute , 2 snatches @ 70% of Max
     - 5 minutes of...Every minute on the minute, 1 snatch @ 80-85% of Max

** Rest about a minute between 5 minute sessions while you change plates
** You can do any type of snatch that you wish - power, split, squat. Just get the weight from ground to overhead!!

B. Jerk Balance: 5 sets of 3 reps @ light weight (no more than 40%)

C. Mobility / Recovery: With whatever time is remaining, do some extra work on soft tissue release or joint stabilization exercises. I will have some things posted that you can do for spine, hip and shoulder mobility.

No Oly Lifting Class Tuesday March 5th!

There will be no Olympic Lifting tonight (3/5/2013). There will be a regular group training class in the 6:35 Time Slot.

Olympic Lifting will be back next week.