Training Plan for Tuesday June 11, 2013

Skill Review/Warm-Up
     - Foot position drills
     - Review of Jerk Balance
     - Snatch Progression Drills

A. Jerk Balance: 5 sets of 3 reps @ 60%

B. Hang Squat Snatch: 5 Clusters of 1.1.1.1.1 @ 60%

C1. "High Box Jumps" 3 sets of 10 reps @ challenging height, rest :30 (focus on using power of hip extension to explode up!)

C2: Sit-ups: 3 sets of 30 reps, rest :30

Training Plan for Tuesday June 4, 2013

Warm-Up:
     - 2-3:00 of light "cardio" (row/run/skip/etc)
     - 3-4:00 dynamic mobility

Skill Review
     - Review of snatch barbell complex
     - Review of the "Bear" complex

Training

     10 sets of Every minute on the minute
     1 Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance
           - Do these sets with no more than 60% of your 1 Rep Max. Focus here is on technique!!

     5 sets of 7 reps "Bear Complex" at the following loads
     Rx Men = 135#, scaled L1 = 95#, Scaled L2 = 75#
     Rx Women = 95#, Scaled = 65#, Scaled L2 = 45#

     Each rep of Bear complex consists of Clean + Front Squat + Shoulder to overhead + Back Squat + Shoulder to overhead

   

Training Plan for Tuesday May 28, 2013

Warm: Up - 400M Run + Dynamic Mobility

Skill Review:
     - Jumping / Landing Drills
     - Clean/Jerk foot and hand position

Training
A. Clean pulls: 3 sets of 2 @ 95%, rest 2-3:00 between sets
B. Pwr clean + Squat Clean and jerk:
     - 2 sets of 2 Reps @ 70%
     - 2 sets of 2 reps @ 75%
     - 1 set of 2 reps @ 80%

C1. Good mornings: 3 sets of 6-8 Reps @ moderate weight, rest 1:30
C2. Toes to bar (Strict): 3 sets of 6-8 reps, rest 1:30

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