Training Plan for Monday June 1, 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 !!!

** Compare to results from January 26, 2015

Training Plan for Monday May 18, 2015

A. Snatch High Pull
     - 5 sets of 3 @ Light Weight

B. Power Snatch
     - 2 sets of 1.1.1 @ 70%
     - 2 sets of 1.1 @ 75%
     - 1 set of 1.1 @ 80%

C. Overhead Squat
    - Work up to heavy single. 12:00 time limit. Rest as needed between sets

Training Plan for Monday May 11, 2015

A. Clean Grip Deadlift
     3 reps x 4 sets @ 90% of best clean

B. Hang Squat Clean
     3 reps touch 'n go x 5 sets (moderate weight)

C. Split Jerk
     1 rep x 5 sets. Work up to a heavy weight

Training Plan for Monday May 4, 2015

A. Snatch Grip Push Press
     - Work up to heavy set of 3 reps. 5 sets or less

B. - Muscle snatch 1-1-1-1-1 reps
     - Power snatch 3-3-3-3-3 reps
     - Snatch 5-5-5-5-5 reps

Your goal is to work up to a 1 rep, 3 rep and 5 rep max in the Muscle, Power and Full Snatch respectively. In the muscle snatch, the bar must be received with no rebend of the knees. In the Power Snatch, the bar must be received with the thighs above parallel.