Training Plan for Monday February 24,2014

A. Clean Grip Deadlift
     - 4 sets of 3 reps (must use hook grip on all reps!)

B. Above Knee Power Clean
     - 5 sets of 3 reps. Work at about 75-85%

C. Squat Clean Thruster
     - Work up to a max attempt

Training plan for Monday February 17, 2014

A. Snatch Grip Deadlift

     5 sets of 1.1.1

B. Snatch Balance + 4 Overhead Squats

     5 sets of this complex @ 80%

C. Bonus WOD !

     7 minute AMRAP - Ascending Ladder of 

          3 Overhead squats

          3 Box jumps

          6 Overhead Squats
          6 Box Jumps
          9 Overhead Squats
          9 Box Jumps

...keep increasing by 3 reps until 7:00 is up

Advanced - 115#/75#, 30"/24"

Rx - 95#/65#, 24"/20"

Scaled - 75#/45#, 20"/16"

Training Plan for Monday February 10, 2014

Barbell Drills:
     - Coach B Progression
     - Jerk Balance

Clean & Jerk (Power or Squat) Every Minute on the Minute

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00 each time before proceeding to next heaviest weight

     - Finish with 3 "heavy" (85-90%) singles. Rest as needed between attempts.

Training Plan for Monday February 3, 2014

Snatch (Power or Squat) Every Minute on the Minute

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00 before proceeding to next heaviest weight

     - Finish with 3 "heavy" (85-90%) singles. Rest as needed between attempts.

Training Plan for Monday January 27, 2014

A. Squat Clean, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed.

B. Split Jerk, 75%, 1 rep x 4 sets, 80% 1 rep x 4 sets, 90% 1 rep x 2 sets, rest as needed

C. Mobility: In the remaining time work on shoulder & hip mobility. Pick a couple of exercises from the Kelly Starrett Mobility WOD poster and work about 3:00 each on shoulder and hips

Training Plan for Monday January 20,2013

Demo Video of today's workout


A. Strict Press, 1-1-1-1-1

B. Push Press, 3-3-3-3-3

C. Push Jerk, 5-5-5-5-5

** Rest as needed between sets

Training Plan for Monday January 13, 2014

WOD:
          I. Split Snatch*: 3 sets of 3 reps at 60% of 1RM Snatch

          II. Snatch (Full Squat): 7 single attempts to work up to a 1RM for the day

* For those who are new to the Oly Weightlifting Class, you will substitute Hang Power Snatches for the Split Snatch in Part A. and then sub 1 Pwr. Snatch + 1 Overhead Squat for Part B.