Training Plan for Monday December 21st, 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 !!!


** Compare to results from June 1, 2015

Training plan for Monday December,7, 2015

A. Snatch Hi-Pull

.    5 sets of 3 reps@ 50%

B. Snatch complex

.    Power snatch+ overhead squat+ snatch balance

.    Work up to moderate weight (no more than 70%)

C. Front squat- 1 1/4

.    4 sets of 3 reps@-75%

Training Plan for Monday November 30, 2015

A. Snatch (Squat or Power)
     - Work to heavy single in no more than 5 sets. Then complete 1 rep x 3 sets @ 75% of this weight.

B. Snatch Deadlift
     - 3 reps x 3 sets @ 100% best snatch

C. Push Jerk
     - 3 reps x 5 sets @ 75%

Training Plan for November 23, 2015

A. Split Snatch practice
     - 4 clusters of 1.1.1 @ 70%

B. Clean and Jerk (practice squat cleans if able)
     - 6 singles. Work up to 80%

C. Overhead Squat
     - 3 sets of 3 reps @ 75%

Training Plan for Monday November 16, 2015

A. Drop Snatch
     - 5 reps x 5 reps at light weight

B. Jerk Balance
     - 3 reps x 5 sets working at about 70% of 1RM Jerk

C. Split Jerk
     - 7 heavy singles

Training Plan for Monday November 9, 2015

A, Snatch Deadlift x 2 reps + Snatch Pull x 2 reps
     - 5 sets of the above. Work at 100-110% of best snatch

B. Snatch Push Press
     - 3 reps x 4 sets @ 65% of Best Snatch

C. Hang Snatch (from Mid-Thigh) + Overhead Squat x 2 reps
     - 5 sets of the above @ 75%

Training Plan for Monday November 2, 2015

A. Behind the neck Split Jerk
     - 3 reps x 3 sets. Work up to moderate weight (< 70%). Perfect footwork!!

B. Muscle Snatch 1-1-1-1-1 (5 sets of 1 rep, working to heavy single)

C. Power Snatch 3-3-3-3-3 (all touch 'n go reps)

D. Squat Snatch* 5-5-5-5-5 (all touch 'n go reps)

* For those who aren't quite there yet with the Squat Snatch, work Snatch Balances at light weight. Get comfortable and confident in the receiving position and work mobility!!!