Training plan for Monday September 26, 2016

A. Clean Pull + Squat Clean
     - 1-1-1-1-1, 95%, 90%

B. (3) Jerk Dips + Split Jerk
     - 1-1-1-1-1, 95%, 90%

C. Shoulder bulletproofing
     1. Complete Total of 10 Turkish Get-Ups (each side) with light KB

     2. Complete "recovery protocol" on Crossover Symmetry bands

Training plan for Monday September 19,2016

A. 1 Halting Clean at Mid-Thigh + 2 Front Squats ((1+2), 1-1-1-1, 95%, 90%)

B. 3 Push Press + 1 Tempo Split Jerks ((3+1), 1-1-1-1-1, 95%, 90%)

Accessory Work

C1. Back Rack Split Drops (3-3-3)

-With the bar on your back rack and a tight grip on the bar, pulling the bar into your body… Kick your feet from your jumping position to your split jerk landing position.

C2. Split Shoulder Press (3-3-3)

C3. GHD Back Extensions (3 x 10)

Training Plan for Monday September 12, 2016

A. Hang Muscle Snatch (3-3-3-3)

B. 2 Reps Tempo Snatch Pull + 1 Rep Tempo Power Snatch ((2+1), 1-1-1-1-1, 95%, 90%)

     - Above means-complete 5 sets working up to a heavy weight. Then complete 1 set at 95% of that weight and then last set at 90%

C. Halting Snatch Deadlift; above the knee (3-3-3, 95%, 90%)