Training Plan for Monday December 29, 2014

A. Clean and Jerk

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00Between each weight changee

     - Finish with 3 "heavy" (85-90%) singles. No time limit. Rest as needed between attempts.

- Compare to June 3rd Olympic Lifting workout. Go up 5-10# in weights if possible.

Training Plan for Monday December 22, 2014

A. Snatch Clusters
     - 1.1.1 reps x 5 sets @ 60-70%

B. Snatch Deadlift with 3 sec. pause below Knee
     - 3 reps x 3 sets @ 80% of best Snatch

C. Snatch Balance
     - Work to a moderate to heavy single. No more than 7 attempts

Training plan for Monday December 15,2014

A. Clean pull + Squat clean

- 6 sets. Work up to 80% of the above. Focus on pulling under the bar with speed. 

B. Push press

-3 reps x 3 sets @75%

C. Jerk

-1 rep x 5 sets @ 85%

Training plan for Monday December 8,2014

A. Hang Power snatch

- 5 sets of 3 reps. Work up to 70-75%

B. Overhead squat

- 6 sets of 2-reps. Work up to heavy weight

C. Snatch grip Romanian deadlift

-3 sets of 3 reps @ 80%