Sunday, October 22, 2017

Training Plan for Monday October 23, 2017



A. Clean Complex of the following: 1 Power Clean + 1 Squat Clean + 1 Front Squat
     - 5 sets building in weight

B. Jerk Balance
     - 5 sets of 3 reps at very light weight. Think speed driving under the bar

C. Clean and Jerk. Complete the following sets..
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%
     - 2 reps @ 80%
     - 1 rep @ 85%

Saturday, October 14, 2017

Training Plan for Monday October 16, 2017

A. Snatch Grip Push Press
     - 5 sets of 3 @ 75% of best push press

B. Snatch Clusters, on the minute x 10 minutes

     - First 3 minutes = 3 reps @ 70%
     - Minutes 4,5,6 = 3 reps @ 80%
     - Minutes 7,8, 9= 2 reps @ 85%
     - Minute 10 = 1 rep @ 90%

C1. Snatch Grip Romanian Deadlift
     - 10 reps @ 50% x 3 sets

C2. Squat Jumps x 10  (barbell on back)
     - 10 reps @ 25% of best  squat x 3 sets
     -  Focus on using opening of hips to generate power at top

Sunday, October 1, 2017

Training Plan for Monday October 2, 2017

A. Squat Clean
     - Work to heavy single. 12:00 Time Limit

B. Jerk Dip (take out of Rack)
     - 3-3-3-3 reps at heavy weight (at least 100% of best Jerk)

C. Jerk Complex of....
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 5 sets of above. Start light and work up to moderate weight

Sunday, September 24, 2017

Training Plan for Monday September 25, 2017

A. Snatch Complex @ empty Barbell of the following....
     - 2 Muscle Snatch + 2 Overhead Squats + 2 Snatch Balance

B. Overhead Squat
     - 2 reps every minute on the minute for 10:00. Work with light to moderate weight

C. Snatch Complex of the following
     - 1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch. Work with light to moderate weight. Do not exceed 65%

Sunday, September 17, 2017

Training Plan for Monday September 18, 2017

A. 1 Halting Clean at Mid-Thigh + 2 Front Squats ((1+2), 1-1-1-1, 95%, 90%)

B. 3 Push Press + 1 Tempo Split Jerks ((3+1), 1-1-1-1-1, 95%, 90%)

Accessory Work

C1. Back Rack Split Drops (3-3-3)
-With the bar on your back rack and a tight grip on the bar, pulling the bar into your body… Kick your feet from your jumping position to your split jerk landing position.

C2. Split Shoulder Press (3-3-3)

C3. GHD Back Extensions (3 x 10)

Sunday, September 10, 2017

Training Plan for Monday September 11, 2017

A. Hang Muscle Snatch
     - 3-3-3-3

B. 2 Reps Tempo Snatch-Pull + 1 Rep Tempo Snatch
     1-1-1-1-1, 95%, 90%
     (Above means perform 5 sets working up to heavy weight. Then do one rep @ 95% of that weight, then back off to 90% for your last set.

C. Halting Snatch Deadlift (Halt @ above Knee)
     3-3-3, 95%, 90%

Sunday, August 27, 2017

Training Plan for Monday August 28, 2017

A. Muscle Clean
     - 5 sets x 3 reps @ 60%

B. Clean and Jerk
     - Work to heavy single. 12:00 or less

C. Clean Pull
     - 5 sets x 2 reps @ 110%