Training Plan for Tuesday May 14, 2013

Skill Review / Warm-Up
     - Review of front rack position for the Jerk
     - Front Rack mobility drills

A. Snatch Deadlift off riser: 3 sets of 3-4 reps @ 75-85% of your best Clean

B. Squat Snatch: 1 Rep every minute on the minute for 10:00 @ 70% of your best Snatch

C. Split Jerk: Find your 1 Rep Max

Training Plan for Tuesday May 7, 2013

A. Power Clean: 15:00 to find your 1 rep max

B. Overhead Squat: 3 sets of 6-8 reps, rest 2-3:00 between sets

C. Push-Press: 5 sets of 3 reps-touch and go

Training Plan for Tuesday April 30, 2013

A. Max height box jump
10:00 to establish a new PR. Both feet must be on box with hips fully open.

B. Clean Grip Deadlift
- 4 sets of 4 @ 75-80% of 1RM Clean

C. Clean and jerk cluster
- 5 clusters of 1.1.1.1.1

Training Plan for Tuesday April 23, 2013

Skills/ Warm-Up
     - Snatch Barbell Progressions

Training

A. Snatch Pull
     - 4 sets of 4 reps

B. Hang Squat Snatch
     - 5 sets of 3 reps, all touch and go

C. Core Work
     - 3 supersets of...
     - 7-10 GHD Sit-Ups
     - 7-10 Back Extensions

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