Tuesday August 6, 2013

Warm-Up/Prep
     - Review of Clean Deadlift position vs. conventional Deadlift
     - Clean Deadlift, Clean-Pull, Rack Delivery
     - Clean / Jerk foot & hand position transitions

Strength
     - Clean Deadlift + Clean Pull
          - 3 sets of 3 reps (each rep consists of 1 Cl. D/L + 1 Cl. Pull)

     - Squat Clean
          - 15:00 to work up to a heavy single

     - Hang Power Clean & Split Jerk
          - 5 clusters of 1.1.1 @ 70-75%
   

Training Plan for Tuesday July 29, 2013

Warm-Up / Prep
     - Snatch Pull / Muscle Snatch
     - Snatch Balance Progression

Strength

A. Snatch Complex: Complete 7 sets of the following @ light weight (no more than 60% of your max!)
     1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
     * Rest 3:00 between sets

B. 1 1/4 Front Squats: 2 reps @ 50% Every minute on the minute for 10:00
     (click link above to see a video of the 1 1/4 squat)

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