Training Plan for Monday December 18, 2017

Barbell Warm Up
     1. 3 sets of....
     - 3 Muscle Cleans + 3 Front Squats + 3 Hang Squat Cleans
     2. 3 sets of...
     - 3 Push Press + 3 Push Jerk + 3 Split Jerk
then....
The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

Training Plan for Monday December 11, 2017

A. Squat Clean
     - Work to a heavy single in 7 sets or less

B. Snatch Complex of the following @ light to moderate weight...
     1 Snatch + 1 Snatch Balance + Overhead Squat   x 6 sets

C. Push Press
     - 4 sets of 3 reps @ 75-80%

Training Plan for Monday December 4, 2017

A. Power Snatch Clusters

     - 5 Sets of 1.1.1

    - start at 60% and build 

B. Snatch Deadlift

    -4 sets of 3 @ 95%

C. Split Jerk 

     Build to heavy single in no more than 5 sets