Training Plan for Monday December 30, 2013

A. Every minute on the minute for 10:00
     - Power Snatch Cluster of 1.1 @ 60-70%

B. Overhead Squat
     - 15-20:00 to work up to a heavy single. Rest 2-3:00 between attempts.

C. Snatch Balance
     - 5 sets of 3 reps at light weight (no more than 50%). Focus here is on speed getting under the bar and stability in the receiving position!

Monday December 23, 2013

A. Split Jerk: 7 sets of 1 rep

B. (Optional Workout)
     5 sets of the following complex, Rest 1:00 between sets

     12 Deadlifts, 9 Hang Power Clean, 6 Jerks

Scaling: Rx = 155# M, 105# W
             L1 Scaled = 135#M, 95# W
             L2 Scaled = 115#M, 75# W

Choose a weight that is challenging but that you can get through most if not all sets unbroken

Training Plan for Monday December 16,2013

A. Snatch complex: 6 sets of the following...

     - high hang snatch, mid-thigh snatch, full snatch from the floor

B. Jerk balance: 7 sets of 3 reps at moderate weight

Training plan for Monday December 9, 2013

A. Clean & Jerk: 6 Clusters of 1.1.1 @ 75-85%

B. Overhead Squat: 5 sets of 3 @ 75%

C. Mobility: Shoulders and Hips
     - Suggested exercises
     - Full or partial Turkish Get-Ups @ light weight
     - Banded stretches (use Mobility WOD chart on wall)
     - Lacrosse ball soft tissue release
     - Foam rolling

Training plan for Monday December 2,2013

A. Snatch Grip Deadlift @ deficit

     - 4 sets of 4 reps. Use 15# plate and load bar to about 80% of 1RM snatch

B. Snatch skill work @ moderate weight ( no more than 60%)

      - muscle snatch cluster of 1.1. 5 sets, rest 1:00 between sets 

      - power snatch cluster of 1.1. 5 sets, rest 1:00 between sets

      - squat snatch cluster of 1.1. 5 sets, rest 1:00 between sets 

Training Plan for Monday November 25, 2013

A. Split Jerk: 6 sets of 2 reps @ 70%

B. Clean Barbell Complex @ 70%
     - 5 sets of 2 reps of the following complex...
     1 Clean Grip Deadlift, 1 Clean Pull, 1 Clean

C. 1 1/4 Front Squats
     - 3 sets of 3 reps @ 60%

Training Plan for Monday November 18, 2013

A. Squat Clean
     - 7 sets of 1 rep, 18:00 Time limit

B. Snatch Complex, every minute on the minute for 10:00
     - 1 Power Snatch, 1 Overhead Squat, 1 Snatch Balance
     - Work with about 50-60% of your 1RM...no more!

C1. Glute-Ham Raises ( or back extensions)
     - 3 sets of 6-8 reps, rest 1:30 between sets

C2. GHD Sit-Ups
     - 3 sets of 6-8 reps, rest 1:30 between sets

Training Plan for Monday November 4, 2013

Southie Competition Prep!

A. 2:00 on the clock to work up to a 2RM Front Squat
     - Start with a racked barbell loaded with the weight for your first attempt. You may do 2 warm up sets prior to your attempts but use no more than 50% of your max.

B. 4 Sets of the following
     - 7 Toes to Bar or 15 Sit-Ups
     - 7 Overhead Squats
** Rest 1:00 between sets
Rx Weights = 135/85, Scaled = 85/55

C. 4 sets of the following
     - 7 Chest to Bar Pull-Ups /CTB assisted pull-ups (Blue Band)
     - 7 Squat Snatch
** Rest 1:00 between sets
Rx Weights = 135/85, Scaled = 85/55

Training plan for Monday October 28, 2013

A. Clean grip Deadlift of riser
     - 5 clusters of 1.1.1, work up to 100% + of 1RM Clean

B. 1 1/4 Front Squat
     - 3 sets of 5 reps,  aim for about 60-70% of 1RM front squat

C. Clean and Jerk
      - work up to a heavy single

Training plan for Monday October 21, 2013

Kevin O'Malley, Age: 6

Skill Review:
     - Snatch Grip D/L and First Pull
     - Snatch Progression w/ PVC
     - Push-Press Review

A. Snatch grip deadlift, 5 sets of 3 reps

     - work up to 90-110% of your best snatch weight

B. Squat snatches on the minute for 10:00

     - stay at about 60%

C. Push-press, 5 sets of 2 reps

     - work up to 85-90%

Training Plan for Monday October 7,2013

A. Overhead Squat: 5 sets of 5

B. Barski Clean (Squat Clean) - 3 reps x 5 sets, work up to 65%

C. Jerk Balance - 2 reps every minute on the minute for 10:00. Stay at 50%

Training Plan for Monday September 30, 2013

A. Snatch High-Pull
     - 5 sets of 4 reps at light weight

B. Power Snatch
     - 10-12:00 to work up to a heavy single

C. Push-Press
     - 5 sets of 3 reps @ 80%

Training Plan for MONDAY September 23, 2012

Strength
A. Snatch (Full Squat Snatches if you can do 'em) Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
     - Stay at about 60% of 1RM

B. Clean and Jerk Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
          - Stay at 70-75% of 1RM

C. Posterior Chain Work - choose one of the following....
     - Good mornings: 4 sets of 6-8 reps @ moderate weight
     - Glute-Ham Raises: 4 sets of 8-12 reps

Training Plan for Tuesday September 17, 2013

 Video Showing the 3 position clean (note: These athletes are working from bottom-up where you guys will start at high-hang position and work your way down)

Barbell Warm-Up & Skill Review
     - Tall Clean drill (focus on speed and efficiency pulling under barbell)
     - Position, movement review for Push-Jerk and Split Jerk

A. 3 Position Squat Clean (High-Hang, Mid-Thigh, Below Knee)
     - 6 sets of 1 rep (work up to about 60-65% of 1RM)

B. Push Jerk + Split Jerk
     - 6 sets of 1 rep (work up to about 70% of 1RM)

C. Clean Deadlift
     - 4 sets of 4 reps @105% of best Clean

Training plan for Tuesday September 10, 2013

A. 3 position power snatch (hi-hang, mid-thigh, below knee)
        - 6 sets of 2 reps of the above @ light weight

B. Snatch balance: work up to heavy 1 rep
    
C. 1 1/4 front squat
     - 3 sets of 3 reps @moderate weight

Training plan for Tuesday September 3, 2013

Skill Review / Warm-Up

      
     - Review of Snatch Pull & Muscle Snatch

A. Snatch pull + muscle snatch (From mid-hang)

.    -6 sets of 2 reps @ light weight of the above complex

B. Overhead squat
     - 5 sets of 3 reps. Work up to 75-80% of 1RM

C1. Strict hanging leg raise
     - 3 sets of 5-8 reps
C2. Glute-Ham Raises
     - 3 sets of 8-12 reps

Training plan for Tuesday August 27,2013

Skill review/warm-up
     - behind the neck/ in front of neck pressing progressions

A. Clean-pulls off 1" riser
     4 sets of 3 reps. Work up to 100% of max clean

B. Jerks on the minute - work up to 75%
     1 rep EMOM for 12:00
     First 6:00 = behind the neck jerk
     Last 6:00= in front of neck jerk

C. Good morning
     3 sets of 8-10 reps at 25-35% max back squat

Training Plan for Tuesday August 20, 2013

Skills/Warm-Up
     - Split Snatch Drills
     - Snatch Balance Progression

Strength:
     A. Snatch Grip Deadlift from deficit (stand on 10 or 15# bumper): 4 sets of 3 reps
      - Work on keeping chest up and not leading with hips on first pull

     B. Snatches* on the minute for 12 minutes
     First 4 minutes = 3 reps @ 60%
     Next 4 minutes = 2 reps @ 70%
     Last 4 minutes = 1 rep @ 80%

    * You can do power, split or squat snatches

     C. Max Height Box Jumps!!
      - In the remaining class time, everyone gets a shot at establishing a max. height box jump. Start at a height that you know is tough but doable and add plates from there.

Tuesday August 6, 2013

Warm-Up/Prep
     - Review of Clean Deadlift position vs. conventional Deadlift
     - Clean Deadlift, Clean-Pull, Rack Delivery
     - Clean / Jerk foot & hand position transitions

Strength
     - Clean Deadlift + Clean Pull
          - 3 sets of 3 reps (each rep consists of 1 Cl. D/L + 1 Cl. Pull)

     - Squat Clean
          - 15:00 to work up to a heavy single

     - Hang Power Clean & Split Jerk
          - 5 clusters of 1.1.1 @ 70-75%
   

Training Plan for Tuesday July 29, 2013

Warm-Up / Prep
     - Snatch Pull / Muscle Snatch
     - Snatch Balance Progression

Strength

A. Snatch Complex: Complete 7 sets of the following @ light weight (no more than 60% of your max!)
     1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
     * Rest 3:00 between sets

B. 1 1/4 Front Squats: 2 reps @ 50% Every minute on the minute for 10:00
     (click link above to see a video of the 1 1/4 squat)

Training Plan for Tuesday July 23, 2013

Skills/Prep
     - Clean & Jerk Barbell Drills
     - Overhead Squat basics

Strength
     A. Clean and Jerk: 1 rep @ 80% every minute on the minute for 10:00

     B. Overhead Squat: 5 sets of 3 reps @ 75-85%, rest 3:00 between sets

Training Plan for Tuesday July 16, 2013

Great video on setup position and first pull for the snatch

Skill Review/Prep:
     - Foot position drills
     - Setup position and the "first pull" of the Snatch
     - Review of "Snatch Pulls"

Strength:

     Snatch Deadlift: 3 sets of 3 reps at 100% of your best Snatch

     Snatch-Pull: 3 sets of 3 reps at 90% of 1RM Snatch

     Snatch* : 5 sets of 3 reps @ 75-85% of 1RM

     * Beginners should work Power Snatches, Intermediate and Advanced work Squat Snatches

Training Plan for Tuesday July 9, 2013

Skill Review
     Rack Drills
     Press/Push Press/Push Jerk Progression

Training:

A. 8:00 of EMOM - Barski Clean (3 touch and go reps from the Hang position. Receive barbell in SQUAT position) @ 60%:
 
B. Strict Press :1-1-1
     Push Press: 3-3-3
     Push Jerk: 5-5-5

C1. Windshield Wipers*: 3 sets of 6-8 reps
     * Scaling Options- Hanging Knee Raises or Russian Twists with MedBall

C2. Glute-Ham Raises: 3 sets of 6-8 reps

Training Plan for Tuesday June 25, 2013

Skill Review/Prep
     - Snatch Variations

Strength

A. Overhead Squat: Work to a challenging single (not a max) in 12:00 or less

B. Muscle Snatch: 1-1-1

C. Power Snatch: 3-3-3

D. Snatch: 5-5-5

Training Plan for Tuesday June 18, 2013

Warm-Up/Prep
     - Perform the following with light barbell
     - Halting Snatch Deadlift x 6
     - Snatch Pull x 6
     - Power Snatch + Overhead Squat x 6
     - Snatch x 6
     Rest
     Halting Clean Deadlift x 6
     Clean Pull x 6
     Power Clean + Front Squat x 6
     Clean x 6

Strength
     Snatch
          -  15-20:00 to work up to a heavy double, perform a set of 2 reps x snatch pull before each set of snatches, rest      between pulls/snatches
          (i.e. pull x2, rest, snatch x2, rest, increase weight, pull x2, rest, snatch x2, etc.)

     Clean + Jerk
          - 15-20:00 to work up to a heavy double, perform a set of 2 reps x clean pull before each set of clean and jerks, rest between pulls/clean and jerks

Mobility/Recovery

C. In remaining class time, work on Active Recovery (i.e. - stretch, mobilize)
     - Some suggested activities
     Foam Rolling (Approximately 10 passes in each area)
     1. Upper back
     2. Lateral glutes
     3. Hamstrings
     4. Quads
     5. VMOs/Adductors
     Stretching
     1. Lying hamstring (straight knee)
     2. Lunge
     3. Butterfly
     4. Straddle
     5. Pigeon Pose
     6. Hurdler’s Stretch
     7. Front Split

Training Plan for Tuesday June 11, 2013

Skill Review/Warm-Up
     - Foot position drills
     - Review of Jerk Balance
     - Snatch Progression Drills

A. Jerk Balance: 5 sets of 3 reps @ 60%

B. Hang Squat Snatch: 5 Clusters of 1.1.1.1.1 @ 60%

C1. "High Box Jumps" 3 sets of 10 reps @ challenging height, rest :30 (focus on using power of hip extension to explode up!)

C2: Sit-ups: 3 sets of 30 reps, rest :30

Training Plan for Tuesday June 4, 2013

Warm-Up:
     - 2-3:00 of light "cardio" (row/run/skip/etc)
     - 3-4:00 dynamic mobility

Skill Review
     - Review of snatch barbell complex
     - Review of the "Bear" complex

Training

     10 sets of Every minute on the minute
     1 Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance
           - Do these sets with no more than 60% of your 1 Rep Max. Focus here is on technique!!

     5 sets of 7 reps "Bear Complex" at the following loads
     Rx Men = 135#, scaled L1 = 95#, Scaled L2 = 75#
     Rx Women = 95#, Scaled = 65#, Scaled L2 = 45#

     Each rep of Bear complex consists of Clean + Front Squat + Shoulder to overhead + Back Squat + Shoulder to overhead

   

Training Plan for Tuesday May 28, 2013

Warm: Up - 400M Run + Dynamic Mobility

Skill Review:
     - Jumping / Landing Drills
     - Clean/Jerk foot and hand position

Training
A. Clean pulls: 3 sets of 2 @ 95%, rest 2-3:00 between sets
B. Pwr clean + Squat Clean and jerk:
     - 2 sets of 2 Reps @ 70%
     - 2 sets of 2 reps @ 75%
     - 1 set of 2 reps @ 80%

C1. Good mornings: 3 sets of 6-8 Reps @ moderate weight, rest 1:30
C2. Toes to bar (Strict): 3 sets of 6-8 reps, rest 1:30

Training Plan for Tuesday May 14, 2013

Skill Review / Warm-Up
     - Review of front rack position for the Jerk
     - Front Rack mobility drills

A. Snatch Deadlift off riser: 3 sets of 3-4 reps @ 75-85% of your best Clean

B. Squat Snatch: 1 Rep every minute on the minute for 10:00 @ 70% of your best Snatch

C. Split Jerk: Find your 1 Rep Max

Training Plan for Tuesday May 7, 2013

A. Power Clean: 15:00 to find your 1 rep max

B. Overhead Squat: 3 sets of 6-8 reps, rest 2-3:00 between sets

C. Push-Press: 5 sets of 3 reps-touch and go

Training Plan for Tuesday April 30, 2013

A. Max height box jump
10:00 to establish a new PR. Both feet must be on box with hips fully open.

B. Clean Grip Deadlift
- 4 sets of 4 @ 75-80% of 1RM Clean

C. Clean and jerk cluster
- 5 clusters of 1.1.1.1.1

Training Plan for Tuesday April 23, 2013

Skills/ Warm-Up
     - Snatch Barbell Progressions

Training

A. Snatch Pull
     - 4 sets of 4 reps

B. Hang Squat Snatch
     - 5 sets of 3 reps, all touch and go

C. Core Work
     - 3 supersets of...
     - 7-10 GHD Sit-Ups
     - 7-10 Back Extensions

Training Plan for Tuesday 4/16/2013

Skill Review:
     - Snatch Balance Progression

Training:

A. Snatch Balance: 15:00 to work up to a heavy single (no more than 5 sets)

B. Press/Push-Press/Push Jerk
     - Strict Press: 3 sets of 1 rep
     - Push Press: 3 sets of 3 reps
     - Push-Jerk: 3 sets of 5 reps

C. 1 1/4 Front Squats: 3 sets of 5 reps @ 70%
   

Training Plan for Tuesday April 9th, 2013

Skills/Warm-Up
     - Snatch Balance Progressions
     - Clean/Jerk position drill

A. Squat Snatch Cluster @ 60%
     - 5 sets of 1.1.1.1.1, Rest 2:00 between sets

B. Squat Clean and Jerk @ 60%
     - 5 sets of 1.1.1.1.1, Rest 2:00 between sets

Training Plan for Tuesday April 2nd, 2013

A. Overhead Squat: 15:00 to work up to a heavy single

B. Opens Prep: Conditioning
     5 Sets of the following (1:00 rest between sets)
     - 10 Bar Facing Burpees
     - 10 Overhead Squats @ (95# / 65#)

C. Core Strength
     3 sets of
     5-7 Strict Toes to Bar or leg raises
     10-12 Back Extensions

Training Plan for Tuesday March 26, 2013

Will we see a repeat of CrossFit Opens Workout 11.3?? Watch the video for an explanation of movements and standards.

A. Hang Power Snatch Cluster
     - 5 sets of 1.1.1

B. Squat Clean & Jerk
    - 5 sets of 1:00 AMRAP Squat Clean and Jerk @ 165# (M)* / 110# (W)*, Rest 3:00 between sets
     * Scale weights if needed but try to push yourself on this!!

In the remaining time before 7:30 Class....
C. Active Recovery
     - Foam roll, stretch, ride Airdyne @ light pace
   

Training Plan for Tuesday March 18, 2013

This week's Oly class is highly focused on 'Opens' prep. It is very likely that there will be at least one workout that features some sort of barbell squatting movement whether it's Thrusters, Front Squats, OHS's or plain ol' air squats! Prepare yourselves!!

Skills/ Warm-Up
     - Thrusters: Common faults & corrections

Training Plan

A. Thrusters: 5-5-5-3-3-3-1-1-1*
    * This means 3 sets of 5 reps, 3 sets of 3, 3 sets of 1
     Rest 2:00 between sets, these are unbroken reps

B. Overhead Squat: 3 sets of 7 reps @ 50%
     - Stay at the same weight. Rest 1:00 between sets

Training Plan for Tuesday March 12, 2013

Skills / Warm-Up
     - Snatch variation drills
     - Review of Jerk Balance

Training

A. Snatch
     - 5 minutes of...Every minute on the minute , 3 snatches @ less than 50% of Max
     - 5 minutes of...Every minute on the minute , 2 snatches @ 70% of Max
     - 5 minutes of...Every minute on the minute, 1 snatch @ 80-85% of Max

** Rest about a minute between 5 minute sessions while you change plates
** You can do any type of snatch that you wish - power, split, squat. Just get the weight from ground to overhead!!

B. Jerk Balance: 5 sets of 3 reps @ light weight (no more than 40%)

C. Mobility / Recovery: With whatever time is remaining, do some extra work on soft tissue release or joint stabilization exercises. I will have some things posted that you can do for spine, hip and shoulder mobility.

No Oly Lifting Class Tuesday March 5th!

There will be no Olympic Lifting tonight (3/5/2013). There will be a regular group training class in the 6:35 Time Slot.

Olympic Lifting will be back next week.

Training Plan for Tuesday February 26, 2013

Skills/Warm-Up
     - Snatch Balance Review
     - Transition of grip and stance from the clean to the jerk

Training
A. Snatch Balance
     - 5 sets of 2 reps @ moderate weight

B. Power Clean & Jerk
     - 5 sets of 2 reps. Work up to about 85% of max

C. 1 1/4 Front Squats
     - 4 sets of 3 reps @ moderate weight

Training Plan for Tuesday February 12th, 2013

This is what a perfect overhead squat looks like!!

Warm-up /Skills
     - Overhead Squat Technique Review

A. Snatch Deadlift off Riser
     - 5 sets of 3 reps

B. Overhead Squat
     - 7 heavy singles

C1. Glute-Ham Raise: 3 sets of 5-7 reps

C2. Strict Toes to Bar: 3 sets of 5-7 reps

Training Plan for Tuesday February 5, 2013

Warm-Up / Skill Review
     - Review of Snatch variations: Muscle, Power, Etc.
     - Clean & Jerk: Foot/ Hand position review

Training:

A. Muscle Snatch: 1-1-1
     Power Snatch: 3-3-3
     Snatch: 5-5-5

In this workout, you will go as heavy as you can and establish a one rep max in the Muscle Snatch. After that you will do the same for a 3RM on the Power Snatch (All touch and go) and then a 5RM on the Snatch. Watch the video if you still don't get it.

B. Clean and Jerk: Take as long as needed to work up to 90% of your 1 Rep. Max.

You may power or Squat Clean and you may Split Jerk or Push Jerk.

Training Plan for Tuesday January 29, 2013

Skills/Warm-Up
     - Review of Split-Jerk positions
     - Jerk Balance
     - Tall Clean

Training:

A. Split Jerk: 7 heavy singles. Rest at least 2:00 between reps


B. Squat Clean: 2 reps on the minute for 10:00

C. Snatch Skill Work: Perform the following barbell complex 5 times @ moderate weight
     - 3 Snatch Grip Push Press, 3 Snatch Balance, 3 Overhead Squat

Training Plan for Tuesday January 22nd, 2013

What is a Snatch High-Pull?? Watch the video!

Warm-Up/Skills

     - Coach B Barbell Warm-up: Snatch Grip

     - Snatch Progression: Hang Power Snatch, Hang Snatch, Snatch

Training

A. Snatch High Pull: 4 sets of 2 reps

     - Start at 50% of your 1RM Snatch and work up

B. Snatch: 5 Heavy Singles

     - Work sets at 80-90%

C. Pause Back Squat (Pause at bottom, then explode up): 5 heavy singles, Rest 1:00

     - Use about 70% of your 1RM for a normal squat

Training Plan for Tuesday January 15, 2013

Warm-Up
     - First-pull drills
     - Scarecrow Snatch (Snatch Drops)

Training
• Snatch Grip Deadlift @ deficit (Stand on either a 10# or 15# Bumper Plate)
     - 4 sets of 3 reps
• Snatch
     - 3 reps @ 60%, 2 reps @ 70%, 2 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 90%
• Clean & Jerk
     - Same Rep Scheme as above

Training Plan for Tuesday January 8th, 2012

Skills /Warm-Up
     - Snatch Progression Barbell Warm-Up
     - Review of Snatch Balance + Snatch Balance Barbell Warm-Up

Training
• Hang snatch (Squat Snatch)
     - 3 sets of 2 reps @ 75%
     - 2 sets of 2 reps @ 80%
• Hang clean  (Squat Clean)
     - 3 sets of 2 reps @ 75%
     - 2 sets of 2 reps @ 80%
• Snatch balance
     - 4 sets of 2 reps

*** Optional ***

• Front Squat

     - 4 sets of 2 reps @ 85%