Training Plan for Monday August 25, 2014

A. Snatch Grip Push Press
     - 7 Heavy Singles

B. Snatch High Pull (All reps from the hang position)
     - 5 sets of 3 reps @ 80% of best Snatch

C. Pause Snatch (from the ground, pause at Mid-Thigh, then complete snatch)
     - 5 sets of 2, work up to 70%

Training Plan for Monday August 18, 2014

A. Clean High Pull
     - 5 clusters of 1.1.1 @ 85% of best Clean. Focus on quick, powerful second pull, finishing with elbows above the hands.


B. Squat Clean
     - Work up to a heavy single (not a max). 15:00 time limit

C. 2 Jerk Dip + 1 Split Jerk
     - 7 sets of the above. Work up to about 80-85%

Training Plan for Monday August 11, 2014

A. Snatch Barbell Complex: 1 Hang Power Snatch + 1 Snatch Balance + 1 Overhead Squat
     - 7 sets of the above at light weight (no more than 60%)

B. Snatch* on the minute for 12:00
     - 1 rep @ 70% for 4:00
     - 1 rep @ 75% for 4:00
     - 1 rep @ 80% for 4:00

* These can be squat snatches or power snatches depending on experience level of the athlete

Training Plan for Monday August 4, 2014

A. Clean Complex - Hang Clean-Pull, Hang Clean Hi-Pull, Hang Clean (these can be power or squat)
     - 7 sets of the above. Keep the loads light and work on perfect technique!!

B. Clean and Jerk
     - Work up to a heavy single (doesn't have to be max)

C. Glute Ham Raise (sub back extensions if you can't do these)
     - 3 sets of 8-12 reps. Rest as needed between sets