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