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