Training Plan for Monday November 24, 2014

A. (Squat) Cleans on the minute
     - 2 reps OTM x 10 minutes. Select a weight that is 75% of your 1 Rep Max

B. Clean and Jerk
     - 3 reps (not touch 'n go. Drop each rep) x 5 sets @ 70-75%

Training plan for Monday November 17,2014

A. Snatch pull 

     -5 clusters of 1.1.1

B. Hang Squat Snatch

     - 5 sets of 3 touch and go reps @ 65%

C. Jerk balance 

     - 4 sets of 3 reps @ light weight 

Training plan for Monday November 10,2014

A. Snatch balance+ 2 overhead squat

    -Work up to a moderate to heavy weight of the above complex. 15 minute time limit

B. Push jerk

     -3 sets of 3 reps@ 70% of best jerk

C. Split jerk

     -3 sets of 2 reps @75-80% of best jerk

Training plan for Monday November 3, 2014

A. Pause snatch (deadlift up to mid thigh, pause for one second, then go)

   - 2 sets of 2 reps @ 60%, 2 sets of 2 reps@ 70%, 3 sets of 1 rep@ 80%

B. Jerk

   - work up to heavy single. No more than 6 sets

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%