Training Plan for Tuesday July 23, 2013

Skills/Prep
     - Clean & Jerk Barbell Drills
     - Overhead Squat basics

Strength
     A. Clean and Jerk: 1 rep @ 80% every minute on the minute for 10:00

     B. Overhead Squat: 5 sets of 3 reps @ 75-85%, rest 3:00 between sets

Training Plan for Tuesday July 16, 2013

Great video on setup position and first pull for the snatch

Skill Review/Prep:
     - Foot position drills
     - Setup position and the "first pull" of the Snatch
     - Review of "Snatch Pulls"

Strength:

     Snatch Deadlift: 3 sets of 3 reps at 100% of your best Snatch

     Snatch-Pull: 3 sets of 3 reps at 90% of 1RM Snatch

     Snatch* : 5 sets of 3 reps @ 75-85% of 1RM

     * Beginners should work Power Snatches, Intermediate and Advanced work Squat Snatches

Training Plan for Tuesday July 9, 2013

Skill Review
     Rack Drills
     Press/Push Press/Push Jerk Progression

Training:

A. 8:00 of EMOM - Barski Clean (3 touch and go reps from the Hang position. Receive barbell in SQUAT position) @ 60%:
 
B. Strict Press :1-1-1
     Push Press: 3-3-3
     Push Jerk: 5-5-5

C1. Windshield Wipers*: 3 sets of 6-8 reps
     * Scaling Options- Hanging Knee Raises or Russian Twists with MedBall

C2. Glute-Ham Raises: 3 sets of 6-8 reps

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