Training Plan for Monday April 25, 2016

Barbell Warm-up 
      3 Complexes, building in weight: 
      1 Hang Muscle Snatch + 1 OHS + 1 Snatch Balance 


 A. Hang Snatch (Squat or Power depending on ability level) 
      On the Minute x 10 
      Minute 1 – 2 Reps @ 65% 
      Minute 2 – 2 Reps @ 70% 
      Minute 3 – 2 Reps @ 75% 
      Minute 4 – 2 Reps @ 80% 
      Minute 5 – 1 Rep @ 85% 
      Minutes 6, 7, 8, 9, 10 – Build to a Heavy Single 

 B. Overhead Squat - 5 sets of 3. Build to a challenging weight 

 C. Snatch Grip Romanian Deadlift - 3 sets of 5 @ 60%

Training Plan for Monday April 18, 2016

A. Clean Grip Deadlift + Clean Pull
     - 3 sets x 3 reps @ 100% best Clean

B. Squat Clean
     - 5 sets of 1 rep at the following percentages....
          55%
          60%
          65%
          70%
          75%

C. Push Jerk
     - Build to a heavy set of 3 in no more than 6 working sets

Training Plan for Monday April 11, 2016

A. Snatch Balance
     - 2 reps x 6 sets. Work to a moderate weight while preserving good form (arms locked out when receiving bar)
     - Rest 1:00 between sets

B. Snatch High-Pull
     - 4 sets of 3 reps @ 50% or less of 1RM Snatch

C. Snatch
     - 6 Heavy Singles*

*   These can be squat or power and can start from Hang Position or from Floor

Training Plan for Monday April 4, 2016

A. Clean, Light Skill Work, on the minute
     - 2 Tall Hang Power Cleans  every minute x 10 minutes @ very light weight
   
B. Jerk, Light Skill Work, on the minute
     - 3 Tall Jerks every minute x 5 minutes @ very light weight
     - 2 Pausing Push Jerks * every minute @ very light weight
          - * Pause 1 second at the bottom of the dip and 1 second in the catch position of the jerk

C. Clean and Jerk
     - Complete the following work sets every 90 seconds

     1: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 65%
     2: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 70%
     3: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 75%
     4: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 70%
     5: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 75%
     6: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 80%