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