Sunday, July 31, 2016

Training Plan for Monday August 1, 2016

A. On the Minute x 5 - Clean Deadlift + Hang Power Clean + Tall Clean
     - Start with an empty barbell and climb slightly each round.

B.  On the Minute x 5 - 1 Squat Clean + Split Jerk
     - Pause in the catch position of the squat clean, and pause in the catch position of the split jerk. 2 second pause in each position. Your starting weight should be your finishing weight for the first EMOM. Build steadily here as well, but do not exceed 50% of your max C&J.

C. Every 2:00 x 7 - 2 Squat Cleans + Split Jerk
     - Drop the bar after the first squat clean, but rest for no longer than 5 seconds before beginning the second repetition. Build steadily - not to a max for the day, but to a heavy.

Sunday, July 24, 2016

Training plan for Monday July 25,2016

A. Snatch deadlift from deficit (use one or two riser boards)
     3 sets x 3 reps @ 100% of best snatch

B. Snatch Balance
     Work to a heavy single in 5 sets or less 

C. Hang Snatch (squat or power)
     2 reps on the minute for 8:00

Sunday, July 17, 2016

Training Plan for Monday July18, 2016

A.  At the 0:00 minute mark, every 2 minutes complete...
     3 Hang Squat Clean (athlete chooses the weight) x 5 sets total
B. At the 10:00 mark, every 2 minutes complete...
     3 SPlit Jerk from the rack x 5 sets total

C. At 24:00 mark Cash-out (optional) with 5 min AMRAP Squat Clean and Jerk.
   rx load = 60% of your max clean OR jerk (whichever is lower)

Sunday, July 10, 2016

Training Plan for Monday July 11, 2016

A. Snatch Deadlift off Riser (stand on 1 or 2 riser boards or 2" bumper plate)
     - 3 reps x 3 sets at max snatch weight

B. 3 position Snatch (first rep from hi-hang, second from just above knees, third from floor)
     - 6 sets of the above complex at light weight
     - Focus on getting an aggressive and full extension of the hips and knees before pulling under the bar

C. Cash-out (optional)  AMRAP 3:00 of the following
     - Power Snatch @ 80% of Max
     - This should be a weight that you could manage to string together a few touch 'n go reps if you had to but should be heavy enough that you are dropping each rep during this 3:00.
     - When we fatigue, form tends to break down a bit and we don't drop the hips as much as we should in the starting position. Be aware of this and really fight to maintain good form under stress.