Training Plan for Monday April 27, 2015

A. Muscle Clean (from hang position)
     -5 sets of 5 reps at light weight. This can be just the bar depending on the athlete.
     - Focus on the speed of the turnover and getting elbows through

B. Squat Cleans on the Minute
     - 2 reps x 10 Minutes @ 70%

C. Split Jerk
     - 3 reps x 3 sets @ 65%

Training Plan for Monday April 20, 2015

A. Snatch Complex: 1 Hang Snatch + 1 Snatch Balance + 1 Overhead Squat
     - 6 sets of the above complex working up to a challenging weight

B. Strict Press / Push Press / Push Jerk
     Strict Press: 1-1-1
     Push Press: 3-3-3
     Push Jerk: 5-5-5
Try to maintain or increase the weight as you move on to the next movement.
(1-1-1 means 3 sets of 1, 3-3-3 means 3 sets of 3, etc.)

Training Plan for Monday April 13, 2015

Squat Snatch from ground (OK to scale this to power snatch or hang power snatch depending on ability level)
     - 2 sets of 1 rep
     - 3 sets of 1 rep @ 80%
     - Rest 1-2 minutes between attempts

Snatch High-Pull from ground
     - 3 sets of 3 reps @ 85% of best snatch

Overhead Squat
     - 2 singles @ 75%
     - 2 singles @ 80%
     - 1 single @ 85%

Training Plan for Monday April 6, 2014

A. Clean Pull
     - 3 sets of 3 reps @ 90% of best clean

B. Clean & Jerk
     - Work up to heavy single ( no more than 7 work sets). Rest at least 2:00 between attempts

C. Good morning
     - 3 sets of 5 reps at a moderate weight