Sunday, September 27, 2015

Training plan for Monday September 28,2015

A. Snatch pull + snatch high pull
     - 5 sets @ 75-80%

B. Overhead squat
     - 3 sets of 3 reps

C. Hang Snatch 
     - 2 reps EMOM for 10 minutes. Work with 60-70%

Sunday, September 20, 2015

Training Plan for Monday September 21, 2015

A. Back Squat Jumps
     - 4 sets of 5 reps @ light  weight (no more than 20-30% of 1RM Back Squat). Focus on getting an aggressive extension of the hips and knees to power this movement.

B. Split Jerk
     - 6 sets of 2 reps @ 80%

C. Max Thruster (from the floor)
     - This is essentially a Squat Clean right into an overhead press.
     - Take no more than 6 work sets to establish your max for the day

Sunday, September 13, 2015

Training Plan for Monday September 14, 2015

A. Snatch Grip Push Press
     - 5 reps x 4 sets @ 70% of best Snatch

B. Snatch Balance
     - 2 reps x 6 sets. Work up to moderate weight. No more than 80%

C. Pause Snatch (Pause at mid-thigh) + Snatch
     - 5 sets of the above. Work up to moderate to heavy weight
     - Can work Power or Squat Snatches depending on level of comfort and ability level with Squat receiving position