Sunday, January 14, 2018

Training Plan for Monday January 15, 2018

A. Halting Snatch (Power or Squat). This is done with a 1 count pause at power position, followed immediately by a snatch at full speed.
     - 5 sets of 3 building in weight. Finish with 2 singles @ 80-90%

B. Press-Jerk Complex
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 6 sets of above. Start at 60% and build

C1. Back Extensions
     - 12-15 reps x 3 sets. Rest 1:00

C2. Turkish Get-Ups
     - 6 reps (3 each side) x 3 sets. Rest 1:00

Saturday, January 6, 2018

Training Plan for Monday January 8, 2018

A. Tempo Power Clean
     - 5 sets of 3 reps, building in weight. Then 2 singles @ 90%

B. Jerk Drive
     - 3 sets of 3 reps @ 105% of best Jerk

C. Split Jerk
     - 3 reps @ 60%
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%

D. Overhead Squat
     - Build to a heavy single. 10:00 time limit

Sunday, December 17, 2017

Training Plan for Monday December 18, 2017

Barbell Warm Up
     1. 3 sets of....
     - 3 Muscle Cleans + 3 Front Squats + 3 Hang Squat Cleans
     2. 3 sets of...
     - 3 Push Press + 3 Push Jerk + 3 Split Jerk
then....
The Big Clean Complex
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.

Sunday, December 10, 2017

Training Plan for Monday December 11, 2017

A. Squat Clean
     - Work to a heavy single in 7 sets or less

B. Snatch Complex of the following @ light to moderate weight...
     1 Snatch + 1 Snatch Balance + Overhead Squat   x 6 sets

C. Push Press
     - 4 sets of 3 reps @ 75-80%

Friday, December 1, 2017

Training Plan for Monday December 4, 2017

A. Power Snatch Clusters
     - 5 Sets of 1.1.1
    - start at 60% and build 

B. Snatch Deadlift
    -4 sets of 3 @ 95%

C. Split Jerk 
     Build to heavy single in no more than 5 sets 

Sunday, November 26, 2017

Training Plan for Monday November 27, 2017


A. Split Snatch (can be from Hang position)
.    5 sets x 3 reps at moderate weight 

B. Clean complex - 5 Sets of the following...
     3 power clean + 3 Front squat + 3 shoulder to overhead 
     pick a weight that's challenging bit that you know you can do unbroken 

C. Romanian Deadlift
.    3 sets x 8-10 reps @ 50% best clean weight

Sunday, November 19, 2017

Training Plan for Monday November 20, 2017

A. Overhead Squat (2 Rep Max)
     - 10 Minutes to complete

B. Clean and Jerk  On The Minute
     - 1 rep every minute for 12:00. Work with 70-75%

C. Snatch On the Minute
     - 1 rep every minute for 12:00. Work with 70-75%