Training Plan for Monday June 27, 2016

A. Overhead Squat
     - 6 sets of 1 rep @ challenging weight

B. Thruster
     - Work up to a 3 Rep Max in 12:00 or less

Cash-out (optional)

Complete the following unbroken sets for time of Hang Power Cleans

        21-18-15-12-9-6-3
        - All sets must be unbroken (tough 'n go)
        - Barbell must touch the ground between sets
        - Rx weights are 115# (M) and 75#(W)
        - Scale to a weight that you know you can go unbroken for 30 reps

   

Training Plan for Monday June 20,2016

A. OTM Power Clean
     - 1 Rep every minute for 8:00. Recommended load - 75%

Rest 4:00, then....

B. OTM Squat Clean
     - 1 Rep every minute for 8:00. Recommended load 75-85%

Rest 4:00, then....

C. For time: Unbroken Push Jerks of 21-18-15-12-9-6-3
     - Barbell must touch the ground between sets and you may rest as needed between sets. BUT, every set must be unbroken!
     - Recommended loads = 95#(M); 65#(W)
     - Scale weight to a number that you are confident that you could do for 30 reps unbroken if you had to.
     - Goal here is to cycle reps efficiently, using your legs to drive the bar up and dip under so you don't fatigue your shoulders.

Training Plan for Monday June 13, 2016

A. Snatch Deadlift w/ Pause (Pause is at just below the knees)
    -4 sets of 2 reps @ 100% of best Snatch
    - Drop weight between reps

B. Hang Snatch (Squat or Power)
    - 5 sets of 3 reps, touch 'n go @ 60-70%

C. Overhead Squat
     - Work up to heavy 5 reps in 5 working sets or less

Training Plan for Monday June 6, 2016

A. Pause Clean (Pause is 2 seconds at just below the Knees, then complete the Clean)
     - 5 Clusters of 1.1.1

B. Strict Press
     - 3 sets of Heavy 1 rep

C. Push Press
     - 3 sets of Moderate to Heavy 3 reps

D. Push Jerk
     - 3 sets of Moderate Weight for 5 reps