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.