Training Plan for Monday January 9, 2016

A. Squat Clean
     - Work to a heavy single in 7 sets or less

B. Snatch Complex of the following @ light to moderate weight...
     1 Snatch + 1 Snatch Balance + Overhead Squat   x 6 sets

C. Push Press
     - 4 sets of 3 reps @ 75-80%

Training plan for Monday December 19,2016

A. Power Snatch Clusters

     - 5 Sets of 1.1.1

    - start at 60% and build 

B. Snatch Deadlift

    -4 sets of 3 @ 95%

C. Split Jerk 

     Build to heavy single in no more than 5 sets 

Training plan for Monday December 12,2016

A. Split Snatch (can be from Hang position)

.    5 sets x 3 reps at moderate weight 

B. Clean complex - 5 Sets of the following...

     3 power clean + 3 Front squat + 3 shoulder to overhead 

     pick a weight that's challenging bit that you know you can do unbroken 

C. Romanian Deadlift

.    3 sets x 8-10 reps @ 50% best clean weight

 

Training Plan for Monday December 5, 2016

A. Snatch
     3-2-2-1-1-1

B. Clean and Jerk
     2-2-1-1-1-1

C. Snatch Balance (Light Skill Work)
     3-3-3-3

Training Plan for Monday November 28, 2016

A. Clean Complex: 6 sets of the following
     - 1 Clean Deadlift + 1 Hang Power Clean + 1 Squat Clean

B. Push Press
     - 3 reps on the minute x 8:00

C. Push Jerk @ 10% more than weight used for Push Press
     - 3 reps on the minute x 8:00

Training Plan for Monday November 28, 2016

A. Clean Complex: 6 sets of the following
     - 1 Clean Deadlift + 1 Hang Power Clean + 1 Squat Clean

B. Push Press
     - 3 reps on the minute x 8:00

C. Push Jerk @ 10% more than weight used for Push Press
     - 3 reps on the minute x 8:00

Training Plan for Monday November 28, 2016

A. Clean Complex: 6 sets of the following
     - 1 Clean Deadlift + 1 Hang Power Clean + 1 Squat Clean

B. Push Press
     - 3 reps on the minute x 8:00

C. Push Jerk @ 10% more than weight used for Push Press
     - 3 reps on the minute x 8:00

Training plan for Monday November 21,2016

A. Front Squat (10 Rep Max)

     - 15 Minutes to complete

B. Clean and Jerk (1-1-1-1-1-1, On The Minute)

     - 1 rep every minute with a 12 minute cap.

C. Snatch (1-1-1-1-1-1, On the Minute)

     - 1 rep every minute with a 12 minute cap.

Training plan for Monday November 14,2016

A. Muscle Snatch

.    5 x 3 

B. Tempo Snatch 

     6 clusters of 1.1

C. Snatch Grip Romanian Deadlift 

     3x 5 @ 50%

Training Plan for Monday November 7, 2016

A. Overhead Squat
     - 2-2-2-1-1-1 ( Start at around 70-75%, then build to heavy single)

B. Power Clean + Jerk
     - 1-1-1-1-1-1

C. Pendlay Row
     - 3 x 10  . Shoot for about 50% of your max clean weight

Training Plan for Monday October 24, 2016

A. Clean Complex of the following: 1 Power Clean + 1 Squat Clean + 1 Front Squat
     - 5 sets building in weight

B. Jerk Balance
     - 5 sets of 3 reps at very light weight. Think speed driving under the bar

C. 3 sets of the following for time...
     - 10 Clean and Jerks
     - Pick a weight that is 50% of your Max Clean and Jerk
     - These do not have to be unbroken sets but you should spend minimal time resting between reps. Just regrip and GO !!
     - Rest 3:00 between sets

Training Plan for Monday October 17th, 2016

A. Power Snatch
     - Sets of 2-2-2-1-1-1 reps. Target 80% of best snatch for your last set

B. Halting Snatch Pulls (Pause for 2 secs. at just above knee, then finish)
     - 3 x 3 @ 105% of best Snatch

C. Accessory Work:
     - 3 sets of the following

         - Seated Box Jumps x 5 reps
         - 1 Arm DB Bent Over Row x 10 each arm
         - GHD Back Extensions


   

Training Plan for Monday October 10, 2016

A. Snatch Grip Push Press + Overhead Squat + Snatch Balance
       - 6 sets of the above complex. Keep the weight light and focus on a stable receiving position active shoulders and elbows fully locked out.

B. Power Clean Clusters on the minute
     - 1.1  x 10 minutes . Use 60% of best Power Clean

C. Jerk
     - 5 sets of 1 rep. Build to 80%. These can be Push Jerk or Split Jerk

Training Plan for Monday October 3, 2016

A. Tempo Snatch 

     - 3 reps @ 40%, 3 reps @ 50%, 3 sets of 2 reps @60%

     -Percentages should be based off your 1RM Snatch. You can power snatch the first 1-2 reps of each set.

B. Snatch Grip Deadlift 

     - 5 reps @60%,5 reps @ 70%,5 reps @80%

Accessory Work

     C1 Box Jump (3 sets of 10 reps), step down each rep

     C2. 1 Arm Bent Over Row (3 sets of 10 each arm)

     C3. Knees To Elbow-Strict  (3 sets of 10 reps)

Training plan for Monday September 26, 2016

A. Clean Pull + Squat Clean
     - 1-1-1-1-1, 95%, 90%

B. (3) Jerk Dips + Split Jerk
     - 1-1-1-1-1, 95%, 90%

C. Shoulder bulletproofing
     1. Complete Total of 10 Turkish Get-Ups (each side) with light KB

     2. Complete "recovery protocol" on Crossover Symmetry bands

Training plan for Monday September 19,2016

A. 1 Halting Clean at Mid-Thigh + 2 Front Squats ((1+2), 1-1-1-1, 95%, 90%)

B. 3 Push Press + 1 Tempo Split Jerks ((3+1), 1-1-1-1-1, 95%, 90%)

Accessory Work

C1. Back Rack Split Drops (3-3-3)

-With the bar on your back rack and a tight grip on the bar, pulling the bar into your body… Kick your feet from your jumping position to your split jerk landing position.

C2. Split Shoulder Press (3-3-3)

C3. GHD Back Extensions (3 x 10)

Training Plan for Monday September 12, 2016

A. Hang Muscle Snatch (3-3-3-3)

B. 2 Reps Tempo Snatch Pull + 1 Rep Tempo Power Snatch ((2+1), 1-1-1-1-1, 95%, 90%)

     - Above means-complete 5 sets working up to a heavy weight. Then complete 1 set at 95% of that weight and then last set at 90%

C. Halting Snatch Deadlift; above the knee (3-3-3, 95%, 90%)

Training plan for Monday August 29,2016

A. Clean pull

     - 5 sets x 2 reps @ 110%

B. Muscle clean

     - 5 sets x3 reps @ 60%

C. Clean & Jerk

     - Work to a heavy single

Training plan for Monday August 22,2016

With a running clock...

From 0:00 - 10:00 - Build to a Heavy 4 Rep Overhead Squat

From 10:00 - 20:00 - Build to a Heavy 2 Rep Snatch Balance

From the 20:00 - 25:00 - Build to a heavy High Hang Squat Snatch

From the 25:00 - 30:00 - Build to a heavy Squat Snatch (floor)

Training plan for Monday August 15, 2016

At 0:00... 2 Pausing Split Jerks + Split Jerk
     - 5 Sets - Every 2:00, adding weight each set
     - On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.

At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
     - 7 Sets - Every 1:00, Adding weight each set.
Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean
     - 5 Sets - On the 1:00, climbing.
Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!

Training Plan for Monday August 8, 2016

A. Snatch complex

     5 sets of the following - snatch from pockets, snatch from above knees, snatch from ground 

     Start light and build from there. 

B. Overhead squat
     Work to a max weight of 5 reps. No more than 6 total sets

C1. Glute Ham Raise
     - 3 sets of 8-12 reps

C2. Strict Toes to Bar (or scale to hanging knee raise)
     - 3 sets of 6-8 reps

Training Plan for Monday August 1, 2016

A. On the Minute x 5 - Clean Deadlift + Hang Power Clean + Tall Clean
     - Start with an empty barbell and climb slightly each round.

B.  On the Minute x 5 - 1 Squat Clean + Split Jerk
     - Pause in the catch position of the squat clean, and pause in the catch position of the split jerk. 2 second pause in each position. Your starting weight should be your finishing weight for the first EMOM. Build steadily here as well, but do not exceed 50% of your max C&J.

C. Every 2:00 x 7 - 2 Squat Cleans + Split Jerk
     - Drop the bar after the first squat clean, but rest for no longer than 5 seconds before beginning the second repetition. Build steadily - not to a max for the day, but to a heavy.

Training plan for Monday July 25,2016

A. Snatch deadlift from deficit (use one or two riser boards)

     3 sets x 3 reps @ 100% of best snatch

B. Snatch Balance

     Work to a heavy single in 5 sets or less 

C. Hang Snatch (squat or power)

     2 reps on the minute for 8:00

Training Plan for Monday July18, 2016

A.  At the 0:00 minute mark, every 2 minutes complete...

     3 Hang Squat Clean (athlete chooses the weight) x 5 sets total

B. At the 10:00 mark, every 2 minutes complete...

     3 SPlit Jerk from the rack x 5 sets total

C. At 24:00 mark Cash-out (optional) with 5 min AMRAP Squat Clean and Jerk.

   rx load = 60% of your max clean OR jerk (whichever is lower)

Training Plan for Monday July 11, 2016

A. Snatch Deadlift off Riser (stand on 1 or 2 riser boards or 2" bumper plate)
     - 3 reps x 3 sets at max snatch weight

B. 3 position Snatch (first rep from hi-hang, second from just above knees, third from floor)
     - 6 sets of the above complex at light weight
     - Focus on getting an aggressive and full extension of the hips and knees before pulling under the bar

C. Cash-out (optional)  AMRAP 3:00 of the following
     - Power Snatch @ 80% of Max
     - This should be a weight that you could manage to string together a few touch 'n go reps if you had to but should be heavy enough that you are dropping each rep during this 3:00.
     - When we fatigue, form tends to break down a bit and we don't drop the hips as much as we should in the starting position. Be aware of this and really fight to maintain good form under stress.

Training Plan for Monday June 27, 2016

A. Overhead Squat
     - 6 sets of 1 rep @ challenging weight

B. Thruster
     - Work up to a 3 Rep Max in 12:00 or less

Cash-out (optional)

Complete the following unbroken sets for time of Hang Power Cleans

        21-18-15-12-9-6-3
        - All sets must be unbroken (tough 'n go)
        - Barbell must touch the ground between sets
        - Rx weights are 115# (M) and 75#(W)
        - Scale to a weight that you know you can go unbroken for 30 reps

   

Training Plan for Monday June 20,2016

A. OTM Power Clean
     - 1 Rep every minute for 8:00. Recommended load - 75%

Rest 4:00, then....

B. OTM Squat Clean
     - 1 Rep every minute for 8:00. Recommended load 75-85%

Rest 4:00, then....

C. For time: Unbroken Push Jerks of 21-18-15-12-9-6-3
     - Barbell must touch the ground between sets and you may rest as needed between sets. BUT, every set must be unbroken!
     - Recommended loads = 95#(M); 65#(W)
     - Scale weight to a number that you are confident that you could do for 30 reps unbroken if you had to.
     - Goal here is to cycle reps efficiently, using your legs to drive the bar up and dip under so you don't fatigue your shoulders.

Training Plan for Monday June 13, 2016

A. Snatch Deadlift w/ Pause (Pause is at just below the knees)
    -4 sets of 2 reps @ 100% of best Snatch
    - Drop weight between reps

B. Hang Snatch (Squat or Power)
    - 5 sets of 3 reps, touch 'n go @ 60-70%

C. Overhead Squat
     - Work up to heavy 5 reps in 5 working sets or less

Training Plan for Monday June 6, 2016

A. Pause Clean (Pause is 2 seconds at just below the Knees, then complete the Clean)
     - 5 Clusters of 1.1.1

B. Strict Press
     - 3 sets of Heavy 1 rep

C. Push Press
     - 3 sets of Moderate to Heavy 3 reps

D. Push Jerk
     - 3 sets of Moderate Weight for 5 reps

Training Plan for Monday May 23, 2016

A. Jumping Snatch Pull
     - 4 sets of 6 reps @ easy weight. Keep loads at < 50% of best Power Snatch or empty barbell.

B. Drop Snatch
     - 5 sets of 3 reps @ 40% of best snatch. Emphasis here is on speed under the bar and being nice and stable in receiving position.

C. Snatch, on the Minute
     - 1 rep x 10 sets
     - Stay at same weight across or build to heavy single. Athlete's choice.

Training Plan for Monday May 16, 2016

A. Clean & Jerk light skill transfer drills
     Jerk: 3 sets of the following
          - 3 reps Strict Press from Split position
          - 3 reps of Jerk Balance
          - 3 reps of Tall Jerk
     Clean
          - 3 Muscle Clean
          - 3 Front Squat
          - 3 Hang Squat Clean

- Work with empty bar on first sets of above. Then add small amounts of weight 2nd and 3rd sets if you want.

B. Squat Clean
          - Work to heavy single. 12:00 time limit

C. Clean and Jerk, on the minute
     - 1 rep x 10:00
     - You choose the weight. Either keep the weight light to moderate, focusing on perfect technique OR, work your way up to a heavy single.

Training Plan for Monday May 9, 2016

Barbell Warm-Up (with empty Bar)
     5 Good Mornings
     5 Back Squats
     5 Strict Press
     5 Overhead Squats
     5 Stiff Leg Deadlifts
     5 Front Squats

Snatch Skill Transfer
     2 sets of....
     3 Snatch Grip Push Press
     3 Overhead Squats with pause @ bottom
     3 Snatch Balance


A. Snatch Complex of the following
     - Snatch Pull + Snatch High Pull + Snatch @ light weight
     - Complete 6 sets of the above

B. Snatch Push Press (take bar from a rack)
     - 4 sets of 3 reps. Work with about 70-75% of your 1RM Snatch

C. Snatch Balance
     - 10 single reps. Rest 1 minute in between.
     - Work with no more than 65% on these. Focus on speed getting under the bar and receiving with arms fully locked out.

Training Plan for Monday May 2, 2016

Barbell Warm-Up
     1. Clean Skills complex
     2. Jerk Skills complex

A. Clean Deadlift (with Pause) + Hang Clean
     - 5 sets of 3 reps. Work to a challenging weight

B. Split Jerk
     - Build to heavy single for the day. Take no more than 15:00 total

C. Pendlay Row
     - 3 sets of 3 @ 60% of best Clean

Training Plan for Monday April 25, 2016

Barbell Warm-up 
      3 Complexes, building in weight: 
      1 Hang Muscle Snatch + 1 OHS + 1 Snatch Balance 


 A. Hang Snatch (Squat or Power depending on ability level) 
      On the Minute x 10 
      Minute 1 – 2 Reps @ 65% 
      Minute 2 – 2 Reps @ 70% 
      Minute 3 – 2 Reps @ 75% 
      Minute 4 – 2 Reps @ 80% 
      Minute 5 – 1 Rep @ 85% 
      Minutes 6, 7, 8, 9, 10 – Build to a Heavy Single 

 B. Overhead Squat - 5 sets of 3. Build to a challenging weight 

 C. Snatch Grip Romanian Deadlift - 3 sets of 5 @ 60%

Training Plan for Monday April 18, 2016

A. Clean Grip Deadlift + Clean Pull
     - 3 sets x 3 reps @ 100% best Clean

B. Squat Clean
     - 5 sets of 1 rep at the following percentages....
          55%
          60%
          65%
          70%
          75%

C. Push Jerk
     - Build to a heavy set of 3 in no more than 6 working sets

Training Plan for Monday April 11, 2016

A. Snatch Balance
     - 2 reps x 6 sets. Work to a moderate weight while preserving good form (arms locked out when receiving bar)
     - Rest 1:00 between sets

B. Snatch High-Pull
     - 4 sets of 3 reps @ 50% or less of 1RM Snatch

C. Snatch
     - 6 Heavy Singles*

*   These can be squat or power and can start from Hang Position or from Floor

Training Plan for Monday April 4, 2016

A. Clean, Light Skill Work, on the minute
     - 2 Tall Hang Power Cleans  every minute x 10 minutes @ very light weight
   
B. Jerk, Light Skill Work, on the minute
     - 3 Tall Jerks every minute x 5 minutes @ very light weight
     - 2 Pausing Push Jerks * every minute @ very light weight
          - * Pause 1 second at the bottom of the dip and 1 second in the catch position of the jerk

C. Clean and Jerk
     - Complete the following work sets every 90 seconds

     1: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 65%
     2: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 70%
     3: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 75%
     4: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 70%
     5: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 75%
     6: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 80%

Training Plan for Monday March 28, 2016

A. Jerk Drive
     - 5 sets of 3 reps at heavy (> 100%) weight

B. Push Press
     - 3 sets of 3 @ 65%

C. Clean and Jerk
     - 6 heavy singles

Training Plan for Monday March 21, 2016

A. Snatch High Pull
     - 4 sets of 3 reps @ light weight. These can be from the hang position or from the ground

B. Snatch
     - Single reps. Work up to a challenging weight. 15:00 time limit.

C. Overhead Squat
     - 5 sets of 2 reps @ 80%

Training Plan for Monday March 14, 2016

A. Complex of the following: 1 Clean Deadlift + 1 Clean Pull + 1 Clean
     - 6 sets. Start at 60% and work up if desired

B. Behind Neck Split Jerk (taken from rack)
     - 4 sets of 3 reps @ moderate weight

C. Overhead Squat
     - 5 sets of 3 reps @ 70%

Training Plan for Monday March 7, 2016

A  Strict Press 1-1-1-1

B  Push Press 3-3-3-3

C  Push Jerk 5-5-5-5

D  Hang Squat Snatch
     3 reps touch and go EMOM for 8:00, Use 50% of Max Clean Weight

Training Plan for Monday February 29, 2016

A. Clean Deadlift
     - 3 sets of 3 @ 100-105%


B. Complex of the following: Power Clean + Push-Press + Push Jerk + Split Jerk
     - 5 sets of the above @ 65%

Accessory Work
C1. GHD Back Extensions: 10-12 reps x 3 sets, rest 1:00

C2. Kettlebell One Arm Press: 8-10 reps x 3 sets, rest 1:00

C3. Pendlay Row: 10-12 Reps x 3 sets, rest 1:00

Training plan for Monday February 22, 2016

A. Clean pull

    3 reps  x 3 sets @100% of best clean

B. Overhead squat

     Work up to challenging set of 10 reps. No more than 4 working sets

C. Clean and Jerk

     I rep every minute on the minute for 10:00. Use 70% for weight.

Training Plan for Monday February 15, 2016

A. Thruster
     - Establish 1 Rep Max or work to a heavy single. No more than 6 working sets.
     - All reps taken from the ground, not the rack

B. Snatch Cluster (Power or Squat)
     - 4 sets of 1.1.1

C. Snatch Balance
     - 6 sets of 2 reps working at light loads - 60-65% of best snatch

Training PLan for Monday February 1, 2016

A. 3 Position Clean ( 1 rep from High Hang + 1 rep from mid-thigh + 1 rep below knee)
     - 6 sets of the above at moderate weight

B. Clean Grip Deadlift
     - 3 reps x 3 sets @ 95-105% best clean

C. Split Jerk
     - 7 heavy singles. Work up to max weight for the night.

Monday January 25, 2016

A. Snatch drop

     - 5 sets of 5 @ easy weight (barbell only for some people!). Focus on sliding feet (not jumping) into perfect position every time. 

B. Snatch high pull w/ pause at the top 

     - 5 sets of 3 reps @ 60-65%

C. Hang squat Snatch on the minute 

     - 1 rep @ 70% for 10:00

Training plan for Monday January 18, 2016

A. 6 sets of the following complex

     - Clean-Pull + Hang Clean + Push Jerk
     - Work up to heavy weight. 15:00 or less

B. Speed sets on the minute of...

     - Clean & Jerk, 3 reps x 10 minutes 

     - use weight of 50 - 60% of your best clean and focus on completing reps as fast and efficiently as possible. 

Training Plan for Monday January 11, 2016

A. Clean Pull
     - 3 reps x 3 sets @ 100-105% best clean

B. Pause Clean (Power or Squat)
     - 2 reps x 6 sets. From the floor, pause at Mid-thigh for 2 seconds then, complete the clean.

C. Overhead Squat
     - 2 reps x 6 sets. Start at 80% and work up from there.

Training plan for Monday January 4,2016

A. Clean deadlift(1 rep)+ clean pull(1 rep)

    4 sets of the above @90-100% best clean

B. Hang squat clean

    6 sets of 2 reps@85%

C. Jerk

    7 heavy single attempts - Work up to challenging weight. Does NOT have to be a max.