Training Plan for Monday September 30, 2013

A. Snatch High-Pull
     - 5 sets of 4 reps at light weight

B. Power Snatch
     - 10-12:00 to work up to a heavy single

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

Training Plan for MONDAY September 23, 2012

Strength
A. Snatch (Full Squat Snatches if you can do 'em) Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
     - Stay at about 60% of 1RM

B. Clean and Jerk Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
          - Stay at 70-75% of 1RM

C. Posterior Chain Work - choose one of the following....
     - Good mornings: 4 sets of 6-8 reps @ moderate weight
     - Glute-Ham Raises: 4 sets of 8-12 reps

Training Plan for Tuesday September 17, 2013

 Video Showing the 3 position clean (note: These athletes are working from bottom-up where you guys will start at high-hang position and work your way down)

Barbell Warm-Up & Skill Review
     - Tall Clean drill (focus on speed and efficiency pulling under barbell)
     - Position, movement review for Push-Jerk and Split Jerk

A. 3 Position Squat Clean (High-Hang, Mid-Thigh, Below Knee)
     - 6 sets of 1 rep (work up to about 60-65% of 1RM)

B. Push Jerk + Split Jerk
     - 6 sets of 1 rep (work up to about 70% of 1RM)

C. Clean Deadlift
     - 4 sets of 4 reps @105% of best Clean

Training plan for Tuesday September 10, 2013

A. 3 position power snatch (hi-hang, mid-thigh, below knee)
        - 6 sets of 2 reps of the above @ light weight

B. Snatch balance: work up to heavy 1 rep
    
C. 1 1/4 front squat
     - 3 sets of 3 reps @moderate weight

Training plan for Tuesday September 3, 2013

Skill Review / Warm-Up

      
     - Review of Snatch Pull & Muscle Snatch

A. Snatch pull + muscle snatch (From mid-hang)

.    -6 sets of 2 reps @ light weight of the above complex

B. Overhead squat
     - 5 sets of 3 reps. Work up to 75-80% of 1RM

C1. Strict hanging leg raise
     - 3 sets of 5-8 reps
C2. Glute-Ham Raises
     - 3 sets of 8-12 reps