Monday January 25, 2016

A. Snatch drop

     - 5 sets of 5 @ easy weight (barbell only for some people!). Focus on sliding feet (not jumping) into perfect position every time. 

B. Snatch high pull w/ pause at the top 

     - 5 sets of 3 reps @ 60-65%

C. Hang squat Snatch on the minute 

     - 1 rep @ 70% for 10:00

Training plan for Monday January 18, 2016

A. 6 sets of the following complex

     - Clean-Pull + Hang Clean + Push Jerk
     - Work up to heavy weight. 15:00 or less

B. Speed sets on the minute of...

     - Clean & Jerk, 3 reps x 10 minutes 

     - use weight of 50 - 60% of your best clean and focus on completing reps as fast and efficiently as possible. 

Training Plan for Monday January 11, 2016

A. Clean Pull
     - 3 reps x 3 sets @ 100-105% best clean

B. Pause Clean (Power or Squat)
     - 2 reps x 6 sets. From the floor, pause at Mid-thigh for 2 seconds then, complete the clean.

C. Overhead Squat
     - 2 reps x 6 sets. Start at 80% and work up from there.

Training plan for Monday January 4,2016

A. Clean deadlift(1 rep)+ clean pull(1 rep)

    4 sets of the above @90-100% best clean

B. Hang squat clean

    6 sets of 2 reps@85%

C. Jerk

    7 heavy single attempts - Work up to challenging weight. Does NOT have to be a max. 

Training plan for Monday December 28, 2015

A. Snatch Pull

   -3 reps x 3 sets @ 105% best snatch

B. Overhead squat

    - Work up to heavy single. 12:00 time limit

C. Snatch on the minute

    2 reps x 10 minutes @ 70%

Training Plan for Monday December 21, 2015

A. Jerk Dip
     - 5 sets of 3 reps @ 100% of best Jerk weight

B. Clean and Jerk

     - 5 reps on the minute x 5 minutes @ 50% of your 1RM
     - 4 reps OTM x 4 minutes @ 60% of 1RM
     - 3 reps OTM x 3 minutes @ 70% of 1RM
     - 2 reps OTM x 2 minutes @ 80% of 1RM
*** Rest 2:00 Between each weight change

     - Finish with 3 "heavy" (85-90%) singles. No time limit. Rest as needed between attempts.

- Compare to December 29, 2014 Olympic Lifting workout. Go up 5-10# in weights if possible.

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