Training plan for Monday December 28, 2015

A. Snatch Pull

   -3 reps x 3 sets @ 105% best snatch

B. Overhead squat

    - Work up to heavy single. 12:00 time limit

C. Snatch on the minute

    2 reps x 10 minutes @ 70%

Training Plan for Monday December 21, 2015

A. Jerk Dip
     - 5 sets of 3 reps @ 100% of best Jerk weight

B. Clean and Jerk

     - 5 reps on the minute x 5 minutes @ 50% of your 1RM
     - 4 reps OTM x 4 minutes @ 60% of 1RM
     - 3 reps OTM x 3 minutes @ 70% of 1RM
     - 2 reps OTM x 2 minutes @ 80% of 1RM
*** Rest 2:00 Between each weight change

     - Finish with 3 "heavy" (85-90%) singles. No time limit. Rest as needed between attempts.

- Compare to December 29, 2014 Olympic Lifting workout. Go up 5-10# in weights if possible.

Training Plan for Monday December 21st, 2015

The Big Clean Complex  (courtesy of CrossFit New England)
6 sets of the following Complex :
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk


One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Your "score" is heaviest weight you successfully complete for all 12 reps !!!


** Compare to results from June 1, 2015

Training plan for Monday December,7, 2015

A. Snatch Hi-Pull

.    5 sets of 3 reps@ 50%

B. Snatch complex

.    Power snatch+ overhead squat+ snatch balance

.    Work up to moderate weight (no more than 70%)

C. Front squat- 1 1/4

.    4 sets of 3 reps@-75%

Training Plan for Monday November 30, 2015

A. Snatch (Squat or Power)
     - Work to heavy single in no more than 5 sets. Then complete 1 rep x 3 sets @ 75% of this weight.

B. Snatch Deadlift
     - 3 reps x 3 sets @ 100% best snatch

C. Push Jerk
     - 3 reps x 5 sets @ 75%

Training Plan for November 23, 2015

A. Split Snatch practice
     - 4 clusters of 1.1.1 @ 70%

B. Clean and Jerk (practice squat cleans if able)
     - 6 singles. Work up to 80%

C. Overhead Squat
     - 3 sets of 3 reps @ 75%

Training Plan for Monday November 16, 2015

A. Drop Snatch
     - 5 reps x 5 reps at light weight

B. Jerk Balance
     - 3 reps x 5 sets working at about 70% of 1RM Jerk

C. Split Jerk
     - 7 heavy singles

Training Plan for Monday November 9, 2015

A, Snatch Deadlift x 2 reps + Snatch Pull x 2 reps
     - 5 sets of the above. Work at 100-110% of best snatch

B. Snatch Push Press
     - 3 reps x 4 sets @ 65% of Best Snatch

C. Hang Snatch (from Mid-Thigh) + Overhead Squat x 2 reps
     - 5 sets of the above @ 75%

Training Plan for Monday November 2, 2015

A. Behind the neck Split Jerk
     - 3 reps x 3 sets. Work up to moderate weight (< 70%). Perfect footwork!!

B. Muscle Snatch 1-1-1-1-1 (5 sets of 1 rep, working to heavy single)

C. Power Snatch 3-3-3-3-3 (all touch 'n go reps)

D. Squat Snatch* 5-5-5-5-5 (all touch 'n go reps)

* For those who aren't quite there yet with the Squat Snatch, work Snatch Balances at light weight. Get comfortable and confident in the receiving position and work mobility!!!

Training plan for Monday October 26, 2015

A. 3 Position Clean (Power or Squat) - 3 positions are ground, above knee, High Hang
     - 6 sets of the above at 65%

B. Jerk Dips- HEAVY
     - 6 sets of 2 reps at 95-105% of max Jerk

C. Split Jerk
     - 3 reps x 5 sets @ 65-75%

Training plan for Monday October 19,2015

A. Snatch grip deadlift

     -3 reps x 3 sets@90% best snatch

B. 3 Position Snatch (1 rep from floor, above-knee, high-hang)

     -5 sets of the above @ 60-65%
     - These can be Power or Full Squat Snatches

C. Snatch balance

     -6 singles. Work up to challenging weight

Training plan for Monday October 5,2015

A. Clean Deadlift off riser

     - 3 reps x 3 sets @ 90% of best clean 

B. Clean and Jerk 

     - 2 reps x 6 sets. Work up to 80%

C. 1 1/4 front squat 

     - 3 reps x 5 sets @ 50-60% of best front squat

Training plan for Monday September 28,2015

A. Snatch pull + snatch high pull

     - 5 sets @ 75-80%

B. Overhead squat

     - 3 sets of 3 reps

C. Hang Snatch 

     - 2 reps EMOM for 10 minutes. Work with 60-70%

Training Plan for Monday September 21, 2015

A. Back Squat Jumps
     - 4 sets of 5 reps @ light  weight (no more than 20-30% of 1RM Back Squat). Focus on getting an aggressive extension of the hips and knees to power this movement.

B. Split Jerk
     - 6 sets of 2 reps @ 80%

C. Max Thruster (from the floor)
     - This is essentially a Squat Clean right into an overhead press.
     - Take no more than 6 work sets to establish your max for the day

Training Plan for Monday September 14, 2015

A. Snatch Grip Push Press
     - 5 reps x 4 sets @ 70% of best Snatch

B. Snatch Balance
     - 2 reps x 6 sets. Work up to moderate weight. No more than 80%

C. Pause Snatch (Pause at mid-thigh) + Snatch
     - 5 sets of the above. Work up to moderate to heavy weight
     - Can work Power or Squat Snatches depending on level of comfort and ability level with Squat receiving position

Training Plan for Monday August 31, 2015

Kendrick Farris breaks down the Jerk Dip

A. Clean Pull
     - 3 reps x 3 sets @ 90% best clean

B. Clean Deadlift (2 reps) + Hang Power Clean (1 rep) + Front Squat (1 rep)
     - 5 sets of above complex @ 70-75%

C. Jerk Dip (2 Reps) + Split Jerk (1 Rep)
     - 5 sets @ 70-75%

Training Plan for Monday August 24, 2015

Warm-Up: 
     - Coach B Snatch Grip Warm Up
     - Jerk Progressions

A. Push Press (+1 Rep) + Push Jerk (+1 Rep) + Split Jerk (+1 Rep) x 4 sets @ 70% of best push-press
B.  Snatch Deadlift: 3 Reps x 3 sets @ 95% of best snatch
C. High Hang Snatch + Above the knee Snatch: 6 sets of this complex @ 70-75%

Training Plan for Monday August 17, 2015

Warm-Up

2 Rounds
     - 3 Hang Muscle Snatch
     - 3 Snatch Push Press
     - 3 Overhead Squat

A. Snatch High Pull w/ pause at top
     - 5 sets of 3 reps at light, easy weight

B. Power Snatch (1 rep) + Overhead Squat (3 rep)
     - 4 sets - work up to challenging weight. No more than 80% of best snatch

C. Squat Clean* (1 rep) + Jerk (2 reps)
     - 4 sets - work up to challenging weight. No more  than 80% of best clean
      * If uncomfortable with performing Squat Clean then do Power Cleans

Training Plan for Monday August 10, 2015

Warm-Up
     3 sets with empty barbell of....
     Snatch Grip Push Press x 3
     Overhead Squat x 3
     Snatch Balance x 3
     Hang Snatch x 3

A. 3 Position Snatch (1 rep, High Hang, 1 rep Hang, 1 rep from ground)
     - 5 sets of there above working at 70%

B. Overhead Squat
     - Work up to heavy 3 rep, total of 5 sets

C. Snatch Grip Deadlift with Pause. Sweep bar back and pause at mid-thigh before lowering into next rep
     - 3 sets of 5 reps @ 60% of best snatch

Training Plan for Monday August 3, 2015

Barbell Warm-Up (with light weight or just the bar)
     - 3 sets of...
          - 5 Hang Power Clean
          - 5 Front Squat
          - 5 Push Press


A. Snatch Balance (+1) + Overhead Squat (+3)
     - 5 sets of the above @ 60-70%

B. Hang Muscle Snatch
     - 5 sets, work up to challenging weight

C. Clean and Jerk
     - Work up to 2 rep Max in 6 sets or less
     - All cleans from the floor, can be power clean or squat clean. Jerks can be push jerk or split jerk

Training Plan for Monday July 27, 2015

A. Push Press
     - 3 reps x 3 sets @ 80%

B. Split Jerk
     - Work up to heavy single. No More than 6 sets

C. Clean and Jerk Every Minute on the Minute for 8:00
     - Go no heavier than 80%

Training Plan for Monday July 20, 2015

A. Clean Pull
     - 3 reps x 3 sets @ 100% of best Clean

B. Push-Press
     - Work up to heavy single. 5 sets or less

C. Clean and Jerk
     - 2 reps (touch 'n go) x 5 sets. Work up to challenging weight

Training Plan for Monday July 13, 2015

A. Snatch Pull
     - 3 reps x 3 sets @ 100% of your best Snatch

B. Overhead Squat
     - 3 reps x 4 sets @ 75-80%

C. Snatch - Every Minute on the Minute x 8 minutes
     - Go no heavier than 75%

Training Plan for Monday July 6, 2015

A. Snatch Complex: 

     - Snatch High Pull( 2 reps) + Power Snatch( 2 reps) x 5 sets, rest as needed between sets.

B. Snatch Deadlift

     - 3 reps x 3 sets @ 100-110% of best Snatch Weight

C. Snatch Balance *

     - Sets of 3-2-1-1-1 reps. Work up to challenging weight

     * If you cannot do Snatch Balance, work Snatch Grip Push Press

Training Plan for Monday June 29, 2015

A. Work up to a heavy 1 Rep Thruster (15:00 Time Limit)

B. "Macho Man"
  Every minute on the minute for as long as possible - 3 Power Clean, 3 Front Squat, 3 Jerks
  Use a weight that is no more than 60% of your Max Clean & Jerk

** Compare results to June 23, 2014

Training Plan for Monday June 22, 2015

A. Snatch complex of the following....
     Snatch High-Pull + Muscle Snatch + Power Snatch
     - 6 sets of this complex. Keep weights light and focus on aggressive extension and timing of the pull under.

B1. Overhead Squat
     - 4 sets of 3 reps @ 75%-80% best snatch weight, Rest 1:30

B2. Back Extension @ 30x1
     - 4 sets of 8-12 reps @ above tempo, Rest 1:30

Training Plan for Monday June 15, 2015

A. Pause Front Squat (2 count pause @ bottom)
     - 5 sets of 2 reps. Work up to moderate to heavy weight

B. Jerk Balance
    - 4 sets of 4 @ light weight (focus on perfect receiving position and getting shoulders and hips underneath the bar)

C. Clean and Jerk
     - 1 rep @ 75% Every minute on the minute for 10:00

Training Plan for Monday June 8, 2015

A. Snatch Grip Deadlift
     - 3 reps x 3 sets @ 90-100% of best Snatch

B. Pause Snatch (either Power or full Squat is OK)
     - 2 reps x 5 sets @ moderate weight

C. Snatch Balance
     - Work up to heavy single in remaining time. No more than 6 "work sets"

Training Plan for Monday June 1, 2015

The Big Clean Complex  (courtesy of CrossFit New England)
6 sets of the following Complex :
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
- High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

• One set consists of all 12 reps.
• Try not to drop the bar during the entire set; if you must drop after
• the Overhead movements, it’s allowed – just be quick to get back on the bar.
• Rest as needed between sets and try to increase weight after each set.
• High Hang – Start with the bar at “the pockets.”
• Hang – Start with the bar just above the knee.
• Squat Clean – Start with the bar on the ground.
• Your "score" is heaviest weight you successfully complete for all 12 reps !!!

** Compare to results from January 26, 2015

Training Plan for Monday May 18, 2015

A. Snatch High Pull
     - 5 sets of 3 @ Light Weight

B. Power Snatch
     - 2 sets of 1.1.1 @ 70%
     - 2 sets of 1.1 @ 75%
     - 1 set of 1.1 @ 80%

C. Overhead Squat
    - Work up to heavy single. 12:00 time limit. Rest as needed between sets

Training Plan for Monday May 11, 2015

A. Clean Grip Deadlift
     3 reps x 4 sets @ 90% of best clean

B. Hang Squat Clean
     3 reps touch 'n go x 5 sets (moderate weight)

C. Split Jerk
     1 rep x 5 sets. Work up to a heavy weight

Training Plan for Monday May 4, 2015

A. Snatch Grip Push Press
     - Work up to heavy set of 3 reps. 5 sets or less

B. - Muscle snatch 1-1-1-1-1 reps
     - Power snatch 3-3-3-3-3 reps
     - Snatch 5-5-5-5-5 reps

Your goal is to work up to a 1 rep, 3 rep and 5 rep max in the Muscle, Power and Full Snatch respectively. In the muscle snatch, the bar must be received with no rebend of the knees. In the Power Snatch, the bar must be received with the thighs above parallel.

Training Plan for Monday April 27, 2015

A. Muscle Clean (from hang position)
     -5 sets of 5 reps at light weight. This can be just the bar depending on the athlete.
     - Focus on the speed of the turnover and getting elbows through

B. Squat Cleans on the Minute
     - 2 reps x 10 Minutes @ 70%

C. Split Jerk
     - 3 reps x 3 sets @ 65%

Training Plan for Monday April 20, 2015

A. Snatch Complex: 1 Hang Snatch + 1 Snatch Balance + 1 Overhead Squat
     - 6 sets of the above complex working up to a challenging weight

B. Strict Press / Push Press / Push Jerk
     Strict Press: 1-1-1
     Push Press: 3-3-3
     Push Jerk: 5-5-5
Try to maintain or increase the weight as you move on to the next movement.
(1-1-1 means 3 sets of 1, 3-3-3 means 3 sets of 3, etc.)

Training Plan for Monday April 13, 2015

Squat Snatch from ground (OK to scale this to power snatch or hang power snatch depending on ability level)
     - 2 sets of 1 rep
     - 3 sets of 1 rep @ 80%
     - Rest 1-2 minutes between attempts

Snatch High-Pull from ground
     - 3 sets of 3 reps @ 85% of best snatch

Overhead Squat
     - 2 singles @ 75%
     - 2 singles @ 80%
     - 1 single @ 85%

Training Plan for Monday April 6, 2014

A. Clean Pull
     - 3 sets of 3 reps @ 90% of best clean

B. Clean & Jerk
     - Work up to heavy single ( no more than 7 work sets). Rest at least 2:00 between attempts

C. Good morning
     - 3 sets of 5 reps at a moderate weight

Monday March 30th - No Olympic Lifting Class

No class on Monday the 30th. Weightlifting Class will return on Monday April 6th at the normal scheduled time of 6:35 PM.

Training Plan for Monday March 23, 2015

A. Halting Clean Deadlift + Mid-Hang Clean – 2 reps x 5 sets @ 70%

B. Push Press - 3 reps x 3 sets @ 80%

C. 1 1/4 Front squat - 3 reps x 3 sets @ 75%

Training Plan for Monday March 16, 2015

A. Snatch (Power or Squat)
     - 5 sets of 3 Touch 'n go reps @ 70%

B. Overhead Squat
     - Work to a heavy set of 2, 15:00 Time Limit

C. Push Jerk
     - 3 sets of 3 @ 80-85%

Training Plan for Monday March 8, 2015

A. Clean Complex - Clean Pull, Muscle Clean, Power Clean
     - Work to a heavy single of above complex. 12:00 Time Limit

B.Push Press
     - 3 sets of 3. Work up to about 85%

C. Squat Clean Thruster
     - Work up to a 1 Rep Max. No more than 7 attempts
    - If you cannot squat clean into thruster then, you may power clean and then complete the thruster

Training Plan for Monday March 2, 2015

A. Split Snatch Technique Work
     - 5 sets of 3 - Touch 'n go at light weight

B. 3 position Snatch - 1 rep from High Hang, 1 rep from mid-thigh, 1 rep from ground
     - 3 sets @ 60%
     - 3 sets @ 70%
     - 2 sets @ 80%

Training Plan for Monday February 23, 2015

A. Clean Deadlift with 3 position pause (pause for 3 secs just below knee, then 3 secs at mid-thigh, then 3 secs @ power position)
     - 3 sets of 3 reps @ 50% of best clean

B. Squat Clean on the Minute for 10:00 @ following weights...
    - 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%

C. Split Jerk
     - 6 Clusters of 1.1 (after 1st rep, re-rack the weight and pause for up to 10 seconds)
     - Work up to about 85%

Training Plan for Monday February 16, 2015

A. Snatch Deadlift @ deficit
      - 3 sets of 3 @ 100% of best Snatch

B. Snatch Balance
     - 3 reps x 1 set @ 50%
     - 3 reps x 1 set @ 60%
     - 3 reps x 1 set @ 70%
     - 2 reps x 1 set @ 80%

C. Hang Power Snatch
     - 2 reps on the minute x 10:00 @ 70%

No Oly Class Tonight due to the Snow! Open Gym until 7:30 PM.

A. Clean Deadlift with 3 position pause (pause for 3 secs just below knee, then 3 secs at mid-thigh, then 3 secs @ power position)
     - 3 sets of 3 reps @ 50% of best clean

B. Squat Clean on the Minute for 10:00 @ following weights...
    - 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%

C. Split Jerk
     - 6 Clusters of 1.1 (after 1st rep, re-rack the weight and pause for up to 10 seconds)
     - Work up to about 85%

Training Plan for Monday February 2, 2015

A. Snatch Deadlift @ deficit
      - 3 sets of 3 @ 100% of best Snatch

B. Snatch Balance
     - 3 reps x 1 set @ 50%
     - 3 reps x 1 set @ 60%
     - 3 reps x 1 set @ 70%
     - 2 reps x 1 set @ 80%

C. Hang Power Snatch
     - 2 reps on the minute x 10:00 @ 70%

Training Plan for Monday January 26, 2015

The Big Clean Complex  (courtesy of CrossFit New England)
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.

Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Your "score" is heaviest weight you successfully complete for all 12 reps !!!

Training Plan for Monday January 19,2015

A. Snatch Grip Romanian Deadlift
     - 3 sets of 3 @ 90% of best Snatch

B. 3 position Snatch - 1 rep from High Hang, 1 rep from mid-thigh, 1 rep from ground
     - 3 sets @ 60%
     - 3 sets @ 70%
     - 2 sets @ 80%

Training Plan for January 12, 2015

A. Clean Complex - 1 Clean Pull + 1 Clean (Full Squat Clean)
     - 6 sets of 2 reps of the above complex

B. Split Jerk
     - 5 sets of 3 reps @ 75%. Focus on technique...consistent footwork and speed under the bar.

C. Overhead Squat
     - 3 sets of 3 reps. Work up to a challenging weight

Training plan for Monday January 5,2015

A. Snatch drop 

     - 5 sets of 5 @ easy weight (barbell only for some people!). Focus on sliding feet (not jumping) into perfect position every time. 

B. Snatch high pull w/ pause at the top 

     - 5 sets of 3 reps @ 60-65%

C. Hang squat Snatch on the minute 

     - 1 rep @ 70% for 10:00