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