Training Plan for Tuesday June 25, 2013

Skill Review/Prep
     - Snatch Variations

Strength

A. Overhead Squat: Work to a challenging single (not a max) in 12:00 or less

B. Muscle Snatch: 1-1-1

C. Power Snatch: 3-3-3

D. Snatch: 5-5-5

Training Plan for Tuesday June 18, 2013

Warm-Up/Prep
     - Perform the following with light barbell
     - Halting Snatch Deadlift x 6
     - Snatch Pull x 6
     - Power Snatch + Overhead Squat x 6
     - Snatch x 6
     Rest
     Halting Clean Deadlift x 6
     Clean Pull x 6
     Power Clean + Front Squat x 6
     Clean x 6

Strength
     Snatch
          -  15-20:00 to work up to a heavy double, perform a set of 2 reps x snatch pull before each set of snatches, rest      between pulls/snatches
          (i.e. pull x2, rest, snatch x2, rest, increase weight, pull x2, rest, snatch x2, etc.)

     Clean + Jerk
          - 15-20:00 to work up to a heavy double, perform a set of 2 reps x clean pull before each set of clean and jerks, rest between pulls/clean and jerks

Mobility/Recovery

C. In remaining class time, work on Active Recovery (i.e. - stretch, mobilize)
     - Some suggested activities
     Foam Rolling (Approximately 10 passes in each area)
     1. Upper back
     2. Lateral glutes
     3. Hamstrings
     4. Quads
     5. VMOs/Adductors
     Stretching
     1. Lying hamstring (straight knee)
     2. Lunge
     3. Butterfly
     4. Straddle
     5. Pigeon Pose
     6. Hurdler’s Stretch
     7. Front Split

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