Training Plan for Monday August 28, 2017

A. Muscle Clean
     - 5 sets x 3 reps @ 60%

B. Clean and Jerk
     - Work to heavy single. 12:00 or less

C. Clean Pull
     - 5 sets x 2 reps @ 110%

Training Plan for Monday August 21, 2017

A. Barbell Warmup of the following
     - Drop Snatch: 10 sets x 3 reps ; rest :30 between sets

B. Power Snatch with pause (start from ground, pause at mid thigh, then GO)
     - 4 sets x 3 reps @ 65%

C. Snatch Deadlift
     - 3 sets x 3 reps @ 100%

Training Plan for Monday August 14, 2017

With a runnniung clock...


At 0:00... 2 Pausing Split Jerks + Split Jerk
     - 5 Sets - Every 2:00, adding weight each set
     - On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.

At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
     - 7 Sets - Every 1:00, Adding weight each set.
Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean
     - 5 Sets - On the 1:00, climbing.
Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!

Training plan for Monday August 7, 2017

A. Overhead Squat,
     - 1 rep x 8 sets @ 85%, rest 2 minutes between sets. If you don't know your max then build to a heavy single. Doesn't have to be max.

B. Snatch of the following: Power or Squat
     - 70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, rest as needed between sets.

C. High Hang Snatch Pull( +1 rep) + Mid Thigh Snatch Pull( +1 rep)
     - 4 sets of the above, rest as need between sets.