Training Plan for Monday June 29, 2015

A. Work up to a heavy 1 Rep Thruster (15:00 Time Limit)

B. "Macho Man"
  Every minute on the minute for as long as possible - 3 Power Clean, 3 Front Squat, 3 Jerks
  Use a weight that is no more than 60% of your Max Clean & Jerk

** Compare results to June 23, 2014

Training Plan for Monday June 22, 2015

A. Snatch complex of the following....
     Snatch High-Pull + Muscle Snatch + Power Snatch
     - 6 sets of this complex. Keep weights light and focus on aggressive extension and timing of the pull under.

B1. Overhead Squat
     - 4 sets of 3 reps @ 75%-80% best snatch weight, Rest 1:30

B2. Back Extension @ 30x1
     - 4 sets of 8-12 reps @ above tempo, Rest 1:30

Training Plan for Monday June 15, 2015

A. Pause Front Squat (2 count pause @ bottom)
     - 5 sets of 2 reps. Work up to moderate to heavy weight

B. Jerk Balance
    - 4 sets of 4 @ light weight (focus on perfect receiving position and getting shoulders and hips underneath the bar)

C. Clean and Jerk
     - 1 rep @ 75% Every minute on the minute for 10:00

Training Plan for Monday June 8, 2015

A. Snatch Grip Deadlift
     - 3 reps x 3 sets @ 90-100% of best Snatch

B. Pause Snatch (either Power or full Squat is OK)
     - 2 reps x 5 sets @ moderate weight

C. Snatch Balance
     - Work up to heavy single in remaining time. No more than 6 "work sets"

Training Plan for Monday June 1, 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 January 26, 2015

Training Plan for Monday May 18, 2015

A. Snatch High Pull
     - 5 sets of 3 @ Light Weight

B. Power Snatch
     - 2 sets of 1.1.1 @ 70%
     - 2 sets of 1.1 @ 75%
     - 1 set of 1.1 @ 80%

C. Overhead Squat
    - Work up to heavy single. 12:00 time limit. Rest as needed between sets

Training Plan for Monday May 11, 2015

A. Clean Grip Deadlift
     3 reps x 4 sets @ 90% of best clean

B. Hang Squat Clean
     3 reps touch 'n go x 5 sets (moderate weight)

C. Split Jerk
     1 rep x 5 sets. Work up to a heavy weight