Tuesday Aug 26th

Lifting: Overhead Squats, Drop Snatches, Snatch Pulls and 2 more
Overhead Squat 5-5-5-5-5-5-5, using heaviest weight per set
Drop Snatch 3-3-3-2-2-1-1, using heaviest weight per set
Snatch Pull 5-5-5-5-5-5-5, using heaviest weight per set
Snatch 1-1-1-1-1-1-1, using heaviest weight per set
Split Jerk (Behind The Neck) 2-2-2-2-2-2-2, using heaviest weight per set

July 20 2013

Ya lets work on the snatch.

Start with snatch pulls at a deficit – to just above the knee.  Concentrate on getting butt down and great opening position.
5-5-5-5-5
Overhead squat 5-5-5-5-5-5. For best technique possible.
Then, full snatch pull.
5-5-5-5-5
Then snatch balance – where you tell them to come up.  3-3-3-3-2-2
Then full snatch for perfect technique 2-2-2-2-2
With any left over time front or back squats.

July 13 2013

Warmup full
Clean pulls to just above the knee  5-5-5-5-5
Front squat 5 – 5 – 5
Power cleans 3-3-3-3-3 with one jerk at the end practice landing with bent hips (half or quarter squat)
Squat cleans 3-3-3-2-2 do 2′s for the duration for quality and speed.

July 6 2013

Tomorrow oly class:  work on jerks:  warmup then press 5-4-3-3-3.  Work on a straight bar path.
Then squat 5×5 medium weight.
Then Weighted bar lunges 4 x8 ( to prep for split jerk)
Then push press 5-4-3-3-3.  Then split jerk 3-3-3-2-2.

Saturday June 15, 2013

Today we’ll be working on fully opening the hip and then changing direction into an overhead squat.

Warmup
verhead Squat 7-6-5-4-3-3-3, using heaviest weight per set
Hang Snatch 7-5-5-3-3-3-3, using heaviest weight per set
Squat Snatch 4-3-3-2-2-2-1, using heaviest weight per set
Squat Clean 7-6-5-4-3-3-3, using heaviest weight per set
Back Squat 5-5-5-5-5-5-5, using heaviest weight per set

Saturday, 6/8/2013

Oly with Jenn Blackburn :)

Lifting: Front Squats, Jerks, Hang Power Snatches and 4 more
Front Squat 5-5-5-5-5, using heaviest weight per set
Jerk 2-2-2-2-2, using heaviest weight per set
Hang Power Snatch 3-3-3-1-1, using heaviest weight per set
Hang Snatch 3-3-3-1-1, using heaviest weight per set
Drop Snatch 3-3-3-1-1, using heaviest weight per set
Squat Snatch 3-3-3-1-1, using heaviest weight per set
Snatch Pull 5-5-5-1-1, using heaviest weight per set

The first set was actually a complex of 5 Front squats + 2 jerks. The second set of Hang snatches was “hang deeper” so in between power and full squat.

Saturday May 25th 2013

Warmup
5 Front Squats + 2 Jerk – 4 sets
Hang Power Snatch 3 sets of 3
Hang Deeper Snatch 3 sets of 3
Drop Snatch 3 sets of 3
Squat Snatch 3 sets of 3
Snatch Pull 3 x 5
Double Squat Snatch
5-7 sets
Squat with remainder of time.