Training plan for Monday September 29, 2014

A. Snatch pull 

     - 5 sets of 3 reps. Work up to 75%

B. Overhead squat 

     - 5 sets of 5 reps @ 75%

C. Snatch on the minute 

     - 2 reps EMOM for 8:00 @ 60%

Training plan for Monday September 22,2014

A. Clean-pull + clean high-pull + power clean
- 6 sets of the above complex at light weight. Focus on aggressive extension with no early arm pull

B. Clean and Jerk
-2 sets of 1 rep at 65%
-2 sets of 1 rep at 70%
-2 sets of 1 rep at 75%
-1 set of 1 rep at 80%

C. Romanian deadlift-clean grip
-4 sets of 3 reps at 85% of best clean

Training Plan for Monday September 15, 2014

A. Snatch Grip Deadlift
     - 4 sets of 3 reps @ 80%

B. Hip Snatch (click here for video)
     - 5 sets of 5 reps. Go very light on these. Use just the bar if you have to, This is about technique and learning speed and timing pulling under the bar.

C. Snatch Balance (click here for video)
     - 4 sets of 3 reps @ 60-65%
   

Training plan for Monday September 8,2014

A. Pause Squat Cleans (do clean deadlift to just above the knee, pause for one second then finish the clean )

     - 5 clusters of 1.1.1 @ 70%

B. Power Jerk (aka Push Jerk)

     - 5 sets of 1 rep. Work up to 80%

C. Split Jerk 

     - 5 sets of 1 rep. Work with same or heavier weights as you did with Push Jerk.