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%