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