Training Plan for Monday August 31, 2015

Kendrick Farris breaks down the Jerk Dip

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

B. Clean Deadlift (2 reps) + Hang Power Clean (1 rep) + Front Squat (1 rep)
     - 5 sets of above complex @ 70-75%

C. Jerk Dip (2 Reps) + Split Jerk (1 Rep)
     - 5 sets @ 70-75%

Training Plan for Monday August 24, 2015

Warm-Up: 
     - Coach B Snatch Grip Warm Up
     - Jerk Progressions

A. Push Press (+1 Rep) + Push Jerk (+1 Rep) + Split Jerk (+1 Rep) x 4 sets @ 70% of best push-press
B.  Snatch Deadlift: 3 Reps x 3 sets @ 95% of best snatch
C. High Hang Snatch + Above the knee Snatch: 6 sets of this complex @ 70-75%

Training Plan for Monday August 17, 2015

Warm-Up

2 Rounds
     - 3 Hang Muscle Snatch
     - 3 Snatch Push Press
     - 3 Overhead Squat

A. Snatch High Pull w/ pause at top
     - 5 sets of 3 reps at light, easy weight

B. Power Snatch (1 rep) + Overhead Squat (3 rep)
     - 4 sets - work up to challenging weight. No more than 80% of best snatch

C. Squat Clean* (1 rep) + Jerk (2 reps)
     - 4 sets - work up to challenging weight. No more  than 80% of best clean
      * If uncomfortable with performing Squat Clean then do Power Cleans

Training Plan for Monday August 10, 2015

Warm-Up
     3 sets with empty barbell of....
     Snatch Grip Push Press x 3
     Overhead Squat x 3
     Snatch Balance x 3
     Hang Snatch x 3

A. 3 Position Snatch (1 rep, High Hang, 1 rep Hang, 1 rep from ground)
     - 5 sets of there above working at 70%

B. Overhead Squat
     - Work up to heavy 3 rep, total of 5 sets

C. Snatch Grip Deadlift with Pause. Sweep bar back and pause at mid-thigh before lowering into next rep
     - 3 sets of 5 reps @ 60% of best snatch

Training Plan for Monday August 3, 2015

Barbell Warm-Up (with light weight or just the bar)
     - 3 sets of...
          - 5 Hang Power Clean
          - 5 Front Squat
          - 5 Push Press


A. Snatch Balance (+1) + Overhead Squat (+3)
     - 5 sets of the above @ 60-70%

B. Hang Muscle Snatch
     - 5 sets, work up to challenging weight

C. Clean and Jerk
     - Work up to 2 rep Max in 6 sets or less
     - All cleans from the floor, can be power clean or squat clean. Jerks can be push jerk or split jerk