Training Plan for Tuesday May 28, 2013

Warm: Up - 400M Run + Dynamic Mobility

Skill Review:
     - Jumping / Landing Drills
     - Clean/Jerk foot and hand position

Training
A. Clean pulls: 3 sets of 2 @ 95%, rest 2-3:00 between sets
B. Pwr clean + Squat Clean and jerk:
     - 2 sets of 2 Reps @ 70%
     - 2 sets of 2 reps @ 75%
     - 1 set of 2 reps @ 80%

C1. Good mornings: 3 sets of 6-8 Reps @ moderate weight, rest 1:30
C2. Toes to bar (Strict): 3 sets of 6-8 reps, rest 1:30

Training Plan for Tuesday May 14, 2013

Skill Review / Warm-Up
     - Review of front rack position for the Jerk
     - Front Rack mobility drills

A. Snatch Deadlift off riser: 3 sets of 3-4 reps @ 75-85% of your best Clean

B. Squat Snatch: 1 Rep every minute on the minute for 10:00 @ 70% of your best Snatch

C. Split Jerk: Find your 1 Rep Max

Training Plan for Tuesday May 7, 2013

A. Power Clean: 15:00 to find your 1 rep max

B. Overhead Squat: 3 sets of 6-8 reps, rest 2-3:00 between sets

C. Push-Press: 5 sets of 3 reps-touch and go