Training Plan for Monday March 8, 2015

A. Clean Complex - Clean Pull, Muscle Clean, Power Clean
     - Work to a heavy single of above complex. 12:00 Time Limit

B.Push Press
     - 3 sets of 3. Work up to about 85%

C. Squat Clean Thruster
     - Work up to a 1 Rep Max. No more than 7 attempts
    - If you cannot squat clean into thruster then, you may power clean and then complete the thruster

Training Plan for Monday March 2, 2015

A. Split Snatch Technique Work
     - 5 sets of 3 - Touch 'n go at light weight

B. 3 position Snatch - 1 rep from High Hang, 1 rep from mid-thigh, 1 rep from ground
     - 3 sets @ 60%
     - 3 sets @ 70%
     - 2 sets @ 80%

Training Plan for Monday February 23, 2015

A. Clean Deadlift with 3 position pause (pause for 3 secs just below knee, then 3 secs at mid-thigh, then 3 secs @ power position)
     - 3 sets of 3 reps @ 50% of best clean

B. Squat Clean on the Minute for 10:00 @ following weights...
    - 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%

C. Split Jerk
     - 6 Clusters of 1.1 (after 1st rep, re-rack the weight and pause for up to 10 seconds)
     - Work up to about 85%

Training Plan for Monday February 16, 2015

A. Snatch Deadlift @ deficit
      - 3 sets of 3 @ 100% of best Snatch

B. Snatch Balance
     - 3 reps x 1 set @ 50%
     - 3 reps x 1 set @ 60%
     - 3 reps x 1 set @ 70%
     - 2 reps x 1 set @ 80%

C. Hang Power Snatch
     - 2 reps on the minute x 10:00 @ 70%

No Oly Class Tonight due to the Snow! Open Gym until 7:30 PM.

A. Clean Deadlift with 3 position pause (pause for 3 secs just below knee, then 3 secs at mid-thigh, then 3 secs @ power position)
     - 3 sets of 3 reps @ 50% of best clean

B. Squat Clean on the Minute for 10:00 @ following weights...
    - 60%, 65%, 70%, 75%, 80%, 80%, 85%, 85%, 90%, 90%

C. Split Jerk
     - 6 Clusters of 1.1 (after 1st rep, re-rack the weight and pause for up to 10 seconds)
     - Work up to about 85%

Training Plan for Monday February 2, 2015

A. Snatch Deadlift @ deficit
      - 3 sets of 3 @ 100% of best Snatch

B. Snatch Balance
     - 3 reps x 1 set @ 50%
     - 3 reps x 1 set @ 60%
     - 3 reps x 1 set @ 70%
     - 2 reps x 1 set @ 80%

C. Hang Power Snatch
     - 2 reps on the minute x 10:00 @ 70%

Training Plan for Monday January 26, 2015

The Big Clean Complex  (courtesy of CrossFit New England)
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.

Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Your "score" is heaviest weight you successfully complete for all 12 reps !!!