Training plan for Tuesday August 27,2013

Skill review/warm-up
     - behind the neck/ in front of neck pressing progressions

A. Clean-pulls off 1" riser
     4 sets of 3 reps. Work up to 100% of max clean

B. Jerks on the minute - work up to 75%
     1 rep EMOM for 12:00
     First 6:00 = behind the neck jerk
     Last 6:00= in front of neck jerk

C. Good morning
     3 sets of 8-10 reps at 25-35% max back squat

Training Plan for Tuesday August 20, 2013

Skills/Warm-Up
     - Split Snatch Drills
     - Snatch Balance Progression

Strength:
     A. Snatch Grip Deadlift from deficit (stand on 10 or 15# bumper): 4 sets of 3 reps
      - Work on keeping chest up and not leading with hips on first pull

     B. Snatches* on the minute for 12 minutes
     First 4 minutes = 3 reps @ 60%
     Next 4 minutes = 2 reps @ 70%
     Last 4 minutes = 1 rep @ 80%

    * You can do power, split or squat snatches

     C. Max Height Box Jumps!!
      - In the remaining class time, everyone gets a shot at establishing a max. height box jump. Start at a height that you know is tough but doable and add plates from there.

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