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!

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