Training Plan for Tuesday March 26, 2013

Will we see a repeat of CrossFit Opens Workout 11.3?? Watch the video for an explanation of movements and standards.

A. Hang Power Snatch Cluster
     - 5 sets of 1.1.1

B. Squat Clean & Jerk
    - 5 sets of 1:00 AMRAP Squat Clean and Jerk @ 165# (M)* / 110# (W)*, Rest 3:00 between sets
     * Scale weights if needed but try to push yourself on this!!

In the remaining time before 7:30 Class....
C. Active Recovery
     - Foam roll, stretch, ride Airdyne @ light pace
   

Training Plan for Tuesday March 18, 2013

This week's Oly class is highly focused on 'Opens' prep. It is very likely that there will be at least one workout that features some sort of barbell squatting movement whether it's Thrusters, Front Squats, OHS's or plain ol' air squats! Prepare yourselves!!

Skills/ Warm-Up
     - Thrusters: Common faults & corrections

Training Plan

A. Thrusters: 5-5-5-3-3-3-1-1-1*
    * This means 3 sets of 5 reps, 3 sets of 3, 3 sets of 1
     Rest 2:00 between sets, these are unbroken reps

B. Overhead Squat: 3 sets of 7 reps @ 50%
     - Stay at the same weight. Rest 1:00 between sets

Training Plan for Tuesday March 12, 2013

Skills / Warm-Up
     - Snatch variation drills
     - Review of Jerk Balance

Training

A. Snatch
     - 5 minutes of...Every minute on the minute , 3 snatches @ less than 50% of Max
     - 5 minutes of...Every minute on the minute , 2 snatches @ 70% of Max
     - 5 minutes of...Every minute on the minute, 1 snatch @ 80-85% of Max

** Rest about a minute between 5 minute sessions while you change plates
** You can do any type of snatch that you wish - power, split, squat. Just get the weight from ground to overhead!!

B. Jerk Balance: 5 sets of 3 reps @ light weight (no more than 40%)

C. Mobility / Recovery: With whatever time is remaining, do some extra work on soft tissue release or joint stabilization exercises. I will have some things posted that you can do for spine, hip and shoulder mobility.

No Oly Lifting Class Tuesday March 5th!

There will be no Olympic Lifting tonight (3/5/2013). There will be a regular group training class in the 6:35 Time Slot.

Olympic Lifting will be back next week.

Training Plan for Tuesday February 26, 2013

Skills/Warm-Up
     - Snatch Balance Review
     - Transition of grip and stance from the clean to the jerk

Training
A. Snatch Balance
     - 5 sets of 2 reps @ moderate weight

B. Power Clean & Jerk
     - 5 sets of 2 reps. Work up to about 85% of max

C. 1 1/4 Front Squats
     - 4 sets of 3 reps @ moderate weight

Training Plan for Tuesday February 12th, 2013

This is what a perfect overhead squat looks like!!

Warm-up /Skills
     - Overhead Squat Technique Review

A. Snatch Deadlift off Riser
     - 5 sets of 3 reps

B. Overhead Squat
     - 7 heavy singles

C1. Glute-Ham Raise: 3 sets of 5-7 reps

C2. Strict Toes to Bar: 3 sets of 5-7 reps

Training Plan for Tuesday February 5, 2013

Warm-Up / Skill Review
     - Review of Snatch variations: Muscle, Power, Etc.
     - Clean & Jerk: Foot/ Hand position review

Training:

A. Muscle Snatch: 1-1-1
     Power Snatch: 3-3-3
     Snatch: 5-5-5

In this workout, you will go as heavy as you can and establish a one rep max in the Muscle Snatch. After that you will do the same for a 3RM on the Power Snatch (All touch and go) and then a 5RM on the Snatch. Watch the video if you still don't get it.

B. Clean and Jerk: Take as long as needed to work up to 90% of your 1 Rep. Max.

You may power or Squat Clean and you may Split Jerk or Push Jerk.