Sunday, August 13, 2017

Training Plan for Monday August 14, 2017

With a runnniung clock...


At 0:00... 2 Pausing Split Jerks + Split Jerk
     - 5 Sets - Every 2:00, adding weight each set

     - On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.

At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
     - 7 Sets - Every 1:00, Adding weight each set.

Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean

     - 5 Sets - On the 1:00, climbing.

Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!

Sunday, August 6, 2017

Training plan for Monday August 7, 2017

A. Overhead Squat,
     - 1 rep x 8 sets @ 85%, rest 2 minutes between sets. If you don't know your max then build to a heavy single. Doesn't have to be max.

B. Snatch of the following: Power or Squat
     - 70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, rest as needed between sets.

C. High Hang Snatch Pull( +1 rep) + Mid Thigh Snatch Pull( +1 rep)
     - 4 sets of the above, rest as need between sets.

Sunday, July 30, 2017

Training Plan for Monday July 31, 2017

A. On the Minute x 5 - Clean Deadlift + Hang Power Clean + Tall Clean
     - Start with an empty barbell and climb slightly each round.

B.  On the Minute x 5 - 1 Squat Clean + Split Jerk
     - Pause in the catch position of the squat clean, and pause in the catch position of the split jerk. 2 second pause in each position. Your starting weight should be your finishing weight for the first EMOM. Build steadily here as well, but do not exceed 50% of your max C&J.

C. Every 2:00 x 7 - 2 Squat Cleans + Split Jerk
     - Drop the bar after the first squat clean, but rest for no longer than 5 seconds before beginning the second repetition. Build steadily - not to a max for the day, but to a heavy.

Wednesday, July 19, 2017

Training Plan for Monday July 24, 2017

A. Snatch deadlift from deficit (use one or two riser boards)
     3 sets x 3 reps @ 100% of best snatch

B. Snatch Balance
     Work to a heavy single in 5 sets or less 

C. Hang Snatch (squat or power)
     2 reps on the minute for 8:00

Sunday, July 16, 2017

Training Plan for Monday July 17, 2017

A. Clean and Jerk
     - 4 clusters of 1.1.1 @ 70%

B. Snatch
     - 4 Clusters of 1.1.1 @ 70%

C. For time of the following....

     Part 1 - 20 Clean and Jerks  @ 60% of Max
      Recommended Weights (M/W)  = 135/95, 115/75, 95/65

     Rest 3:00, then complete

     Part 2 - 20 Snatches @ 60% of Max
      Recommended Weights (M/W) = 135/95. 115/75, 95/65, 75/55

Sunday, July 9, 2017

Training Plan for Monday July 10, 2017

A. Clean-Pull with pause@ Moderate Weight (Pause for 2 secs. at just below knee, then again at Power position, then complete the Clean-Pull).
     - 5 sets x 3

B. Clean (Squat Cleans if you've got 'em)
     - 4 clusters of 1.1, building to 80%

C. Split Jerk
     - 6 sets. Work to heavy single. Does not have to be a max.

Sunday, June 25, 2017

Training Plan for Monday June 26, 2017

A. Snatch
     - 3-3-2-2-1-1

B. Snatch Balance
     - 7 sets. Work to a heavy single. Start light and then try to push beyond comfort zone!

C. Snatch High Pull
     - 3-3-3-3-3