Sunday September 30 2012

Rest Day.

Jay

Saturday September 29 2012

Advanced

    - Snatch - heavy single; 70% of HS x 2 x 3

    - Clean & Jerk - heavy single; 70% of HS x 2 x 3

    - Snatch Pull - 90% (of snatch) x 3 x 3

    - Front Squat - heavy single 

Robin

Friday September 28 2012

Rest Day.

Matt

Thursday September 27 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 5

    - Snatch Balance - 70% (of snatch) x 2 x 5

3 Rounds:

5 box jumps

15 pull-ups

30 sec rest 

Beginner

SeaCity WOD/rest

Anna

Wednesday September 26 2012

Advanced

- Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3 

- Clean & Jerk  - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3

- Snatch Pull - 90% (of snatch) x 3 x 3

- Front Squat - 80% x 2 x 3

Beginner

Today we focus on the split jerk

1. Foot drill:  start with your feet in the pulling position and mark off with chalk around your toe and heel (doesn't have to be the entire way around your feet).  Then, after a few times working on the transition to the split chalk off your toe and heel in the split position.  Practice the transition 10 times as follows:  With no barbell, start with your feet in the pulling position.  With your head up, as if you were really going to do a split jerk, dip, drive, and split.  Once you have stuck the position, look down and check your feet.  Are you consistent?

What we want:  

- Front shin is roughly perpendicular to the ground.  

- The toes and ball of the back foot are in contact with the ground but the back heel is NOT.  Your back leg should be bent, never straight.

2.  Shoulder heave drill:  ladies grab a 45# barbell, guys grab 65#.  With the bar racked across your shoulders, dip, drive, and let the bar float off your shoulders.  Do NOT press with your arms, do NOT drop under the bar.  This drill is to get you to learn how to drive the bar off of your shoulders using the momentum from your legs.  Your arms do no work in this drill.  Your hands simply keep you attached to the bar.  Practice this for 5 x 2 and increase the weight to something that feels HEAVY.

3.  10 x 2 split jerks-  go to work.  if you did the WOD, keep it light.  If you feel good, work up to something heavy but not sloppy!

Sean

Tuesday September 25 2012

Advanced
- Tall Snatch: 4x3 (empty barbell is okay)
- Mid-hang Snatch: 5 x 2 @ 65%
- Power Clean + Push Jerk 5 x 1 @ 70%

3 Rounds:
5 Box jump
20 KB swing
30 sec rest

Beginner
Rest/SeaCity WOD

Lisa

Monday September 24 2012

Advanced
This is the final 4-week mesocycle of a 12 week macrocycle

Snatch:
1 x 2 @ 70%
1 x 2 @ 75%
3 x 1 @80%

Clean & Jerk:
Same

Clean Pull:
3 x 3@ 90% (of clean)

Back Squat:
3 x 2 @ 80%


Beginner
You choose!  As a group, pick 2 movements that you want to work on.

Maria