Training Plan for Monday December 29, 2014

A. Clean and Jerk

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

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

- Compare to June 3rd Olympic Lifting workout. Go up 5-10# in weights if possible.

Training Plan for Monday December 22, 2014

A. Snatch Clusters
     - 1.1.1 reps x 5 sets @ 60-70%

B. Snatch Deadlift with 3 sec. pause below Knee
     - 3 reps x 3 sets @ 80% of best Snatch

C. Snatch Balance
     - Work to a moderate to heavy single. No more than 7 attempts

Training plan for Monday December 15,2014

A. Clean pull + Squat clean

- 6 sets. Work up to 80% of the above. Focus on pulling under the bar with speed. 

B. Push press

-3 reps x 3 sets @75%

C. Jerk

-1 rep x 5 sets @ 85%

Training plan for Monday December 8,2014

A. Hang Power snatch

- 5 sets of 3 reps. Work up to 70-75%

B. Overhead squat

- 6 sets of 2-reps. Work up to heavy weight

C. Snatch grip Romanian deadlift

-3 sets of 3 reps @ 80%

Training plan for Monday December 1,2014

A. Clean D/L @ deficit

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

B. Pause Clean (squat)

- 5 clusters of 1.1 @ 75%

C. 2 Jerk Dip + 1 Split jerk

- Work up to heavy single. No more than 6 sets

Training Plan for Monday November 24, 2014

A. (Squat) Cleans on the minute
     - 2 reps OTM x 10 minutes. Select a weight that is 75% of your 1 Rep Max

B. Clean and Jerk
     - 3 reps (not touch 'n go. Drop each rep) x 5 sets @ 70-75%

Training plan for Monday November 17,2014

A. Snatch pull 

     -5 clusters of 1.1.1

B. Hang Squat Snatch

     - 5 sets of 3 touch and go reps @ 65%

C. Jerk balance 

     - 4 sets of 3 reps @ light weight 

Training plan for Monday November 10,2014

A. Snatch balance+ 2 overhead squat

    -Work up to a moderate to heavy weight of the above complex. 15 minute time limit

B. Push jerk

     -3 sets of 3 reps@ 70% of best jerk

C. Split jerk

     -3 sets of 2 reps @75-80% of best jerk

Training plan for Monday November 3, 2014

A. Pause snatch (deadlift up to mid thigh, pause for one second, then go)

   - 2 sets of 2 reps @ 60%, 2 sets of 2 reps@ 70%, 3 sets of 1 rep@ 80%

B. Jerk

   - work up to heavy single. No more than 6 sets

Training Plan for Monday October 27, 2014 + No Grain Tester Workout

**** For those who missed the No-Grain Tester Workout from earlier classes, you will be able to do the Workout during Monday's 6:35 Olympic Lifting specialty class *****

A. Front Squat
     - Work to 3 Rep Max. 15:00 Time Limit

B. "Southie Competition Prep" - GAMEPLAN
     - Establish a max weight for the complex:
1 Hang Squat Snatch
2 Overhead Squats
An attempt will        be made every 2 minutes for 10 minutes.

      - Each athlete must begin at one of the predetermined starting weights and are allowed 2 attempts during the 2 minute interval. If successful the athlete will ascend in weight every 2 minutes in increments of 10lbs for the RX men, and 5lbs for the other divisions.

     - Each athlete will choose from one of the following weights to for their opening lift:


      RX Men 135,155,175,195,205
;    RX Women 85,95,105,115,135

      Scaled Men 85,95,105,115,135;    Scaled Women 45,55,65,75,85

   *** For those who would prefer to skip the Southie Prep - Just do one Hang Snatch followed by 2 Overhead Squats. Work up to a heavy weight of that complex but don't worry about the prescribed weights or time limits.

No Grain Challenge Make-up Workout

   - Perform part A. from above, then....

    B. For Time of the following:

    35 Kettlebell Swings

    30 Burpees

    25 Airdyne Calories

    Time Limit: 7 Minutes

Training plan for Monday October 20, 2014

A. Snatch deadlift + snatch pull

  - 5 sets of 3 reps @ 100% of best snatch

B. Snatch on the minute 

  - 5 reps touch n go @ 40% x 5 minutes

 - 4 reps touch n go @ 50% x 4 minutes

 - 3 reps touch n go @ 60% x 3 minutes

 - 2 reps touch n go @ 70% x 2 minutes

 - finish with 3 heavy singles (no time limit)

 2 Minute rest between weight changes 

Training plan for Monday October 6, 2014

"Vagabond Total"

A. Snatch: Work up to a 1 rep max

B. Clean and Jerk: work up to a 1 rep max

C. On the minute of the following complex

   - 1 hang clean+2 overhead squats @ 50%

Training plan for Monday September 29, 2014

A. Snatch pull 

     - 5 sets of 3 reps. Work up to 75%

B. Overhead squat 

     - 5 sets of 5 reps @ 75%

C. Snatch on the minute 

     - 2 reps EMOM for 8:00 @ 60%

Training plan for Monday September 22,2014

A. Clean-pull + clean high-pull + power clean
- 6 sets of the above complex at light weight. Focus on aggressive extension with no early arm pull

B. Clean and Jerk
-2 sets of 1 rep at 65%
-2 sets of 1 rep at 70%
-2 sets of 1 rep at 75%
-1 set of 1 rep at 80%

C. Romanian deadlift-clean grip
-4 sets of 3 reps at 85% of best clean

Training Plan for Monday September 15, 2014

A. Snatch Grip Deadlift
     - 4 sets of 3 reps @ 80%

B. Hip Snatch (click here for video)
     - 5 sets of 5 reps. Go very light on these. Use just the bar if you have to, This is about technique and learning speed and timing pulling under the bar.

C. Snatch Balance (click here for video)
     - 4 sets of 3 reps @ 60-65%
   

Training plan for Monday September 8,2014

A. Pause Squat Cleans (do clean deadlift to just above the knee, pause for one second then finish the clean )

     - 5 clusters of 1.1.1 @ 70%

B. Power Jerk (aka Push Jerk)

     - 5 sets of 1 rep. Work up to 80%

C. Split Jerk 

     - 5 sets of 1 rep. Work with same or heavier weights as you did with Push Jerk. 

Training Plan for Monday August 25, 2014

A. Snatch Grip Push Press
     - 7 Heavy Singles

B. Snatch High Pull (All reps from the hang position)
     - 5 sets of 3 reps @ 80% of best Snatch

C. Pause Snatch (from the ground, pause at Mid-Thigh, then complete snatch)
     - 5 sets of 2, work up to 70%

Training Plan for Monday August 18, 2014

A. Clean High Pull
     - 5 clusters of 1.1.1 @ 85% of best Clean. Focus on quick, powerful second pull, finishing with elbows above the hands.


B. Squat Clean
     - Work up to a heavy single (not a max). 15:00 time limit

C. 2 Jerk Dip + 1 Split Jerk
     - 7 sets of the above. Work up to about 80-85%

Training Plan for Monday August 11, 2014

A. Snatch Barbell Complex: 1 Hang Power Snatch + 1 Snatch Balance + 1 Overhead Squat
     - 7 sets of the above at light weight (no more than 60%)

B. Snatch* on the minute for 12:00
     - 1 rep @ 70% for 4:00
     - 1 rep @ 75% for 4:00
     - 1 rep @ 80% for 4:00

* These can be squat snatches or power snatches depending on experience level of the athlete

Training Plan for Monday August 4, 2014

A. Clean Complex - Hang Clean-Pull, Hang Clean Hi-Pull, Hang Clean (these can be power or squat)
     - 7 sets of the above. Keep the loads light and work on perfect technique!!

B. Clean and Jerk
     - Work up to a heavy single (doesn't have to be max)

C. Glute Ham Raise (sub back extensions if you can't do these)
     - 3 sets of 8-12 reps. Rest as needed between sets

Training plan for Monday July 28,2014

A. Snatch High Pull

     - 4 sets of 3 reps at 70%

B. Hang Squat Snatch

     - 5 sets of 3 reps, touch and go, 60%

C. Jerk Balance

     - 3 sets of 3 reps at light weight 

Training Plan for Monday July 21, 2014

A. High Hang Squat Clean + Hang Squat Clean + Squat Clean (from the floor)
     - 5 sets of this complex. Work up to moderate weight

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

C. Clean Grip Romanian Deadlift
     - 3 sets of 3 reps @ 85% of max clean

Training Plan for Monday July 14, 2014

A. Snatch Grip Deadlift
     - 4 sets of 4 reps. Work up to moderately heavy weight (about 80% of max snatch)

B. Snatch + 3 Overhead Squats (Bar starts on ground -snatch it overhead then, immediately perform 3 OHS)
     - 7 sets. Work up to heavy weight of the above complex. Rest 2-3 minutes between sets.

Training Plan for Monday July 7,2014

A. Clean Pull + Squat Clean

     - 6 sets of 2 reps of the above, moderate weight 

B. Clean & Jerk

     5 clusters of 1.1.1, work up to 70-75%

C. 1 1/4 Front Squat

     - 5 sets of 2 reps @ 60%

Training Plan for Monday June 30, 2014

A. Snatch Balance
     - 5 sets of 3 at moderate weight (no more than 60%)
     - Beginners use PVC Pipe or unloaded barbell to practice movement

B. Squat Snatch
     - Work to a heavy single (15:00 time limit)
     - Beginners substitute 1 Hang Power Snatch + 1 Overhead Squat

C. Snatch Grip Romanian Deadlift
     - 4 sets of 3 @ 85% of whatever weight you worked to on the Squat Snatch

Training Plan for Monday June 23, 2014

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

Training Plan for Monday June 16, 2014

A. Power Snatch - 5 sets of 3 @ 70%
B. Snatch High-Pull - 5 sets of 3 @ 70%
C. Split Jerk - 6 sets of 2 @ 80%

Training Plan for Monday June 9, 2014

A. Snatch Grip Deadlift @ deficit 
     - 4 sets of 4 reps. Work up to 90% of best Snatch

B. Snatch Grip Push Press
     - 10:00 to work up to heavy single

C. 2 Hang Power Snatch + 2 Overhead Squat + 1 Snatch Balance
     - Perform 5 sets of the above complex at light load (50-60%)

Training Plan for Monday June 3rd, 2014

A. Clean and Jerk

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00 before proceeding to next heaviest weight

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

- Compare to Feb. 10th Olympic Lifting workout. Go up 5-10# in weights if possible.

Training Plan for Monday May 19, 2014

A.Snatch Balance: One rep on the minute for 10:00 @ light weight

B. Split Jerk: Find your 1 Rep Max
     - Make sure that you perform at least 3-5 light warmup sets. On work sets, rest at least 2-3 minutes between attempts

Training Plan for Monday May 12, 2014

Snatch (Power or Squat) Every Minute on the Minute

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00 before proceeding to next heaviest weight

     - Finish with 3 "heavy" (85-90%) singles. Rest as needed between attempts.



Compare results to Feb. 3rd Oly workout.

Training Plan for Monday May 5, 2014

A. Snatch Pull + Power Snatch
     - 6 Clusters of 1.1.1

B. Overhead Squat
     - 5 sets of 3 reps: Work with 70-80% of 1RM

C. Jerk Balance
     - 5 sets of 3 @ light weight. Focus on technique and being quick under the bar.

Training Plan for Monday April 28, 2014

A. Clean Grip Deadlift
     - 4 sets of 4 reps @ 80-100% of best Clean

B. Clean Pull + Power Clean
     - 4 Clusters of 1.1.1

C. Split Jerk
     - Work up to a heavy single. No more than 7 sets at working weight.

Training Plan for April 21, 2014

A. Muscle Snatch: 1-1-1-1-1
B. Power Snatch: 3-3-3-3-3
C. Squat Snatch ( or sub 1 Power Snatch + 1 Overhead Squat) : 5-5-5-5-5

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.

* Compare results to last time we did this workout (Feb. 5, 2013)

Training Plan for Monday April 14, 2014

A. Squat Clean
     - 6 Clusters of 1.1.1 @ 80-85%

B. (Squat) Clean and Jerk
     - Every minute on the minute for 10:00 @ mod. weight (no more than 70%)

C1. Glute Ham Raise
     - 3 sets of 8-12

C2. Plank Hold
     - :30
Rest 1:30 between sets
   

Training Plan for Monday April 7, 2014

A. Snatch High Pull
     - Work up to a heavy cluster of 1.1.1. No more than 7 sets

B. Every minute on the minute for 10:00
     - 2 reps Power Snatch @ 60-70%

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!

Training Plan for Monday March 31, 2014

A. Snatch Grip Deadlift
     - 5 sets of 3 reps working up to 100-110% of 1RM Snatch

B. Snatch Complex
     - 1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch + 1 Power Snatch
     - 7 sets of the above complex at light weight

C. Overhead Squat
     - 3 sets of 3 reps at challenging weight

Training Plan for Monday March 24, 2014

A. Clean Pull + Clean
     - 3 sets of 2 @ 80%
     - 3 sets of 3 @ 85%

B. Push Jerk + Split Jerk
     - 3 sets of 2 @ 75%
     - 3 sets of 2 @ 80%

D. Romanian Deadlift
     - 5 sets of 5 @ 85% of clean

Training Plan for Monday March 17, 2014

A. 3 Position Snatch (Power or Squat), 7 sets of this complex at light-moderate weight (60-70%)

B. Snatch Push-Press
     - 2 sets of 3 reps @ 80-90% of 1RM Snatch
     - 3 sets of 3 reps @ 85-95% of 1RM Snatch

C. Snatch Balance
     - 3 sets of 3 @ light-mod. weight (< 70%)

Training Plan for Monday March 10, 2014

A. Squat Clean
     - 10-12:00 to work up to a heavy cluster of 1.1. No more than 5 sets.

B. Split Jerk, Every minute on the minute for 10:00
     - Complete 1 rep at 70-80% of your max

C. Clean and Jerk
      5 sets of the following
     - Complete 3 touch and go reps as fast as possible @ the following weights
           Men = 135#, Women = 95#
     - Rest 1:00 after each set

     - Scale if you cannot complete 3 consecutive reps @ the prescribed weight
     

Workout for Monday March 3, 2014

A. Clean & Jerk, snatch skill review

B. 14.1 strategy and tips 

C. CrossFit opens WOD 14.1

10:00 AMRAP of 

     30 double unders 

     15 snatch ( or any ground to overhead movement)

We'll run about 2-3 heats. All people who are not doing the workout must judge!!

Training Plan for Monday February 24,2014

A. Clean Grip Deadlift
     - 4 sets of 3 reps (must use hook grip on all reps!)

B. Above Knee Power Clean
     - 5 sets of 3 reps. Work at about 75-85%

C. Squat Clean Thruster
     - Work up to a max attempt

Training plan for Monday February 17, 2014

A. Snatch Grip Deadlift

     5 sets of 1.1.1

B. Snatch Balance + 4 Overhead Squats

     5 sets of this complex @ 80%

C. Bonus WOD !

     7 minute AMRAP - Ascending Ladder of 

          3 Overhead squats

          3 Box jumps

          6 Overhead Squats
          6 Box Jumps
          9 Overhead Squats
          9 Box Jumps

...keep increasing by 3 reps until 7:00 is up

Advanced - 115#/75#, 30"/24"

Rx - 95#/65#, 24"/20"

Scaled - 75#/45#, 20"/16"

Training Plan for Monday February 10, 2014

Barbell Drills:
     - Coach B Progression
     - Jerk Balance

Clean & Jerk (Power or Squat) Every Minute on the Minute

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00 each time before proceeding to next heaviest weight

     - Finish with 3 "heavy" (85-90%) singles. Rest as needed between attempts.

Training Plan for Monday February 3, 2014

Snatch (Power or Squat) Every Minute on the Minute

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00 before proceeding to next heaviest weight

     - Finish with 3 "heavy" (85-90%) singles. Rest as needed between attempts.

Training Plan for Monday January 27, 2014

A. Squat Clean, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed.

B. Split Jerk, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed

C. Mobility: In the remaining time work on shoulder & hip mobility. Pick a couple of exercises from the Kelly Starrett Mobility WOD poster and work about 3:00 each on shoulder and hips

Training Plan for Monday January 20,2013

Demo Video of today's workout


A. Strict Press, 1-1-1-1-1

B. Push Press, 3-3-3-3-3

C. Push Jerk, 5-5-5-5-5

** Rest as needed between sets

Training Plan for Monday January 13, 2014

WOD:
          I. Split Snatch*: 3 sets of 3 reps at 60% of 1RM Snatch

          II. Snatch (Full Squat): 7 single attempts to work up to a 1RM for the day

* For those who are new to the Oly Weightlifting Class, you will substitute Hang Power Snatches for the Split Snatch in Part A. and then sub 1 Pwr. Snatch + 1 Overhead Squat for Part B.

Training Plan for Monday January 6, 2013

A. Clean Deadlift @ deficit
     - 5 sets of 3 reps at tough weight

B. 10:00 of every minute on the minute
     - 2 power clean & push jerk ( work at about 60-70%)

C. Pause Front Squats
     - 5 sets of 2 reps. Hit rock bottom, pause for a second or two, explode up!