Training Plan for Monday June 18, 2018

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

Training Plan for Monday June 11, 2018

A. Clean and Jerk
     - 4 clusters of 1.1.1 @ 70%

B. Snatch
     - 4 Clusters of 1.1.1 @ 70%

C. For time of the following....

     Part 1 - 20 Clean and Jerks  @ 60% of Max
      Recommended Weights (M/W)  = 135/95, 115/75, 95/65

     Rest 3:00, then complete

     Part 2 - 20 Snatches @ 60% of Max
      Recommended Weights (M/W) = 135/95. 115/75, 95/65, 75/55

Training Plan for Monday June 4, 2018

A. Clean-Pull with pause@ Moderate Weight (Pause for 2 secs. at just below knee, then again at Power position, then complete the Clean-Pull).
     - 5 sets x 3

B. Clean (Squat Cleans if you've got 'em)
     - 4 clusters of 1.1, building to 80%

C. Split Jerk
     - 6 sets. Work to heavy single. Does not have to be a max.

Training Plan for Monday May 21, 2018

With running 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 May 14th, 2018

A. Snatch
     3-2-2-1-1-1-1

B. 1 Clean + 2 Split Jerks
     1-1-1-1-1

C. Overhead Squat
     3-3-3

Training Plan for Monday May 7, 2018

A. Clean and Jerk
     - 2-2-2-1-1-1

B. Clean Pull
     - 3 -3-3

C. 1 Snatch Balance + 2 Overhead Squat
     - 6 sets of above, working to a challenging weight

Training Plan for Monday April 30, 2018

A. Snatch
   3 Reps @ 50%
   3 reps @ 60%
   3 Reps @ 70%
   3 Sets x 3 Reps @ 75%

B. Snatch Pull
    85% of your 1RM Snatch x 4 sets x 5 reps

C, Snatch Grip Push Press
   5 sets x 5 reps. Work up to challenging weight