Training Plan for Monday February 27, 2017

A. Power Clean + Hang Squat Clean
    - 5 sets of the above, building to a heavy or max. Then finish with 2 sets at 90% of that weight.

B. Snatch Grip Deadlift of risers (use thin bumper plates or wood boards as spacers)
   - 3 sets x 3 reps @ 90% best snatch

C. Clean and Jerk - Barbell Cycling (move through these sets unbroken and fast)
   - OTM x 8:00 of 5 reps
   - Rx Weights = 135/95 or 115/75



   

Training Plan for Monday February 20, 2017

A. 3 Snatch Push Press + 1 Snatch Balance
     - 5 sets of the above

B. Snatch
     - 5 heavy singles

C. 2 Squat Clean + 1 Split Jerk
     - 5 attempts working up to heavy

Training Plan for Monday February 13, 2017

A. Muscle Snatch
     - 5 Clusters of 1.1. Work up to challenging weight

B. Overhead Squat
     - Work to a 10 rep max in 4 sets or less

C. Snatch Grip Romanian Deadlift
     - 3 sets of 6 - 8 reps @ 60% of best Snatch

Training Plan for Monday February 6, 2017

A. Halting Clean (Power or Squat). This is done with a 1 count pause at power position, followed immediately by a clean at full speed.
     - 5 sets of 3 building in weight. Finish with 2 singles @ 90%

B. Press-Jerk Complex
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 6 sets of above. Start at 60% and build

C1. Back Extensions
     - 12-15 reps x 3 sets. Rest 1:00

C2. Strict Pull-Ups or Lat Pull Downs
     - 7-10 reps x 3 sets. Rest 1:00