Saturday, March 28, 2015

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.

Saturday, March 21, 2015

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%

Sunday, March 15, 2015

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%

Sunday, March 8, 2015

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

Sunday, March 1, 2015

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%