Monday, May 25, 2015

Get Yourself a Training Total

WARM UP
10 min of joint prep - head to toe.

Today is the day that some of you get a training total. This is the combined weight of your best snatch and clean and jerk. Warm up as you would for your daily max. It should take about 25 minutes for each lift although keep in mind that the snatch load has already warm you up considerably by the time you get to the clean and jerk. This should be treated much like a daily max.

Keep in mind:
Do not make huge jumps as you get closer to your current 1 RM.
Ask your coach if you should add weight as you get within 10-20 lbs of your current max.
Have fun with this. I can pretty much guarantee that there will be several maxes tomorrow.
Stay Focused!
Cheer each other on but not to the point of attempting an unrealistic lift. At the end of the session you should feel confident that you lifted with the safest and most efficient form possible.

If you are BEGINNER:
5 sets of 5 of each lift. Go up in weight with each lift if your coach gives you the go ahead.

More INTERMEDIATE?
Coaches, if you feel your student would be better off doing 4 sets of 3, have her or him do that instead.