Training Plan for Monday June 29, 2015

A. Work up to a heavy 1 Rep Thruster (15:00 Time Limit)

B. "Macho Man"
  Every minute on the minute for as long as possible - 3 Power Clean, 3 Front Squat, 3 Jerks
  Use a weight that is no more than 60% of your Max Clean & Jerk

** Compare results to June 23, 2014

Training Plan for Monday June 22, 2015

A. Snatch complex of the following....
     Snatch High-Pull + Muscle Snatch + Power Snatch
     - 6 sets of this complex. Keep weights light and focus on aggressive extension and timing of the pull under.

B1. Overhead Squat
     - 4 sets of 3 reps @ 75%-80% best snatch weight, Rest 1:30

B2. Back Extension @ 30x1
     - 4 sets of 8-12 reps @ above tempo, Rest 1:30

Training Plan for Monday June 15, 2015

A. Pause Front Squat (2 count pause @ bottom)
     - 5 sets of 2 reps. Work up to moderate to heavy weight

B. Jerk Balance
    - 4 sets of 4 @ light weight (focus on perfect receiving position and getting shoulders and hips underneath the bar)

C. Clean and Jerk
     - 1 rep @ 75% Every minute on the minute for 10:00

Training Plan for Monday June 8, 2015

A. Snatch Grip Deadlift
     - 3 reps x 3 sets @ 90-100% of best Snatch

B. Pause Snatch (either Power or full Squat is OK)
     - 2 reps x 5 sets @ moderate weight

C. Snatch Balance
     - Work up to heavy single in remaining time. No more than 6 "work sets"