Training Plan for Monday December 18, 2017

Barbell Warm Up
     1. 3 sets of....
     - 3 Muscle Cleans + 3 Front Squats + 3 Hang Squat Cleans
     2. 3 sets of...
     - 3 Push Press + 3 Push Jerk + 3 Split Jerk
then....
The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

Training Plan for Monday December 11, 2017

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 4, 2017

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 November 27, 2017

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 November 20, 2017

A. Overhead Squat (2 Rep Max)

     - 10 Minutes to complete

B. Clean and Jerk  On The Minute

     - 1 rep every minute for 12:00. Work with 70-75%

C. Snatch On the Minute

     - 1 rep every minute for 12:00. Work with 70-75%

Training Plan for Monday November 13, 2017

A. Muscle Snatch

    5 x 3 

B. Tempo Snatch 

     6 clusters of 1.1

C. Snatch Grip Romanian Deadlift 

     3x 10-12 @ 50%

Training Plan for Monday November 6, 2017

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 October 30, 2017

A. Overhead Squat
     - Work to a heavy set of 3. 12:00 or less

B. Snatch Balance
     - 3 reps @ 60@ x 2 sets
     - 2 reps @ 70% x 2 sets
     - 1 rep @ 80%

C. Snatch
     - Clusters of 1.1.1 x 6 sets

Training Plan for Monday October 23, 2017

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. Clean and Jerk. Complete the following sets..
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%
     - 2 reps @ 80%
     - 1 rep @ 85%

Training Plan for Monday October 16, 2017

A. Snatch Grip Push Press
     - 5 sets of 3 @ 75% of best push press

B. Snatch Clusters, on the minute x 10 minutes

     - First 3 minutes = 3 reps @ 70%
     - Minutes 4,5,6 = 3 reps @ 80%
     - Minutes 7,8, 9= 2 reps @ 85%
     - Minute 10 = 1 rep @ 90%

C1. Snatch Grip Romanian Deadlift
     - 10 reps @ 50% x 3 sets

C2. Squat Jumps x 10  (barbell on back)
     - 10 reps @ 25% of best  squat x 3 sets
     -  Focus on using opening of hips to generate power at top

Training Plan for Monday October 2, 2017

A. Squat Clean
     - Work to heavy single. 12:00 Time Limit

B. Jerk Dip (take out of Rack)
     - 3-3-3-3 reps at heavy weight (at least 100% of best Jerk)

C. Jerk Complex of....
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 5 sets of above. Start light and work up to moderate weight

Training Plan for Monday September 25, 2017

A. Snatch Complex @ empty Barbell of the following....
     - 2 Muscle Snatch + 2 Overhead Squats + 2 Snatch Balance

B. Overhead Squat
     - 2 reps every minute on the minute for 10:00. Work with light to moderate weight

C. Snatch Complex of the following
     - 1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch. Work with light to moderate weight. Do not exceed 65%

Training Plan for Monday September 18, 2017

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 11, 2017

A. Hang Muscle Snatch
     - 3-3-3-3

B. 2 Reps Tempo Snatch-Pull + 1 Rep Tempo Snatch
     1-1-1-1-1, 95%, 90%
     (Above means perform 5 sets working up to heavy weight. Then do one rep @ 95% of that weight, then back off to 90% for your last set.

C. Halting Snatch Deadlift (Halt @ above Knee)
     3-3-3, 95%, 90%

Training Plan for Monday August 28, 2017

A. Muscle Clean
     - 5 sets x 3 reps @ 60%

B. Clean and Jerk
     - Work to heavy single. 12:00 or less

C. Clean Pull
     - 5 sets x 2 reps @ 110%

Training Plan for Monday August 21, 2017

A. Barbell Warmup of the following
     - Drop Snatch: 10 sets x 3 reps ; rest :30 between sets

B. Power Snatch with pause (start from ground, pause at mid thigh, then GO)
     - 4 sets x 3 reps @ 65%

C. Snatch Deadlift
     - 3 sets x 3 reps @ 100%

Training Plan for Monday August 14, 2017

With a runnniung clock...


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 7, 2017

A. Overhead Squat,
     - 1 rep x 8 sets @ 85%, rest 2 minutes between sets. If you don't know your max then build to a heavy single. Doesn't have to be max.

B. Snatch of the following: Power or Squat
     - 70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, rest as needed between sets.

C. High Hang Snatch Pull( +1 rep) + Mid Thigh Snatch Pull( +1 rep)
     - 4 sets of the above, rest as need between sets.

Training Plan for Monday July 31, 2017

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 24, 2017

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 July 17, 2017

A. Clean and Jerk
     - 4 clusters of 1.1.1 @ 70%

B. Snatch
     - 4 Clusters of 1.1.1 @ 70%

C. For time of the following....

     Part 1 - 20 Clean and Jerks  @ 60% of Max
      Recommended Weights (M/W)  = 135/95, 115/75, 95/65

     Rest 3:00, then complete

     Part 2 - 20 Snatches @ 60% of Max
      Recommended Weights (M/W) = 135/95. 115/75, 95/65, 75/55

Training Plan for Monday July 10, 2017

A. Clean-Pull with pause@ Moderate Weight (Pause for 2 secs. at just below knee, then again at Power position, then complete the Clean-Pull).
     - 5 sets x 3

B. Clean (Squat Cleans if you've got 'em)
     - 4 clusters of 1.1, building to 80%

C. Split Jerk
     - 6 sets. Work to heavy single. Does not have to be a max.

Training Plan for Monday June 26, 2017

A. Snatch
     - 3-3-2-2-1-1

B. Snatch Balance
     - 7 sets. Work to a heavy single. Start light and then try to push beyond comfort zone!

C. Snatch High Pull
     - 3-3-3-3-3

Training Plan for Monday June 19, 2017

A. Clean Complex of 1 Clean Deadlift + 1 Clean Pull + 1 Clean
     - 5 sets working up to moderate to heavy weight

B. Push Press
     - 3-3-3-3

C. Jerk Balance Skill Work - All sets at Light Weight
     - 3-3-3-3-3
   

Training Plan for Monday June 12, 2017

A. Snatch
     3-2-2-1-1-1-1

B. 1 Clean + 2 Split Jerks
     1-1-1-1-1

C. Overhead Squat
     3-3-3

Training Plan for Monday June 5, 2017

A. Split Clean  (from Hang Position)
     50% x 3 reps
     60% x 3 reps
     70% x 3 reps x 3 sets

B. Jerk Dip
     3 sets x 3 reps at 100% or more of best Jerk

C. Split Jerk  (taken from Rack)
     50% x 3 reps
     60% x 3 reps
     70% x 3 reps
     80% x 2 reps x 3 sets

Training Plan for Monday May 15, 2017

A. Clean and Jerk
     - 2-2-2-1-1-1

B. Clean Pull
     - 3 -3-3

C. 1 Snatch Balance + 2 Overhead Squat
     - 6 sets of above, working to a challenging weight

Training Plan for Monday May 8, 2017

A. Snatch
   3 Reps @ 50%
   3 reps @ 60%
   3 Reps @ 70%
   3 Sets x 3 Reps @ 75%

B. Snatch Pull
    85% of your 1RM Snatch x 4 sets x 5 reps

C, Snatch Grip Push Press
   5 sets x 5 reps. Work up to challenging weight

Training Plan for Monday May 1, 2017

A. Squat Clean
     - Work to heavy 1-Rep. 12:00 Time Limit

B. Strict Press   1-1-1-1-1

C. Push Press    3-3-3-3-3

D. Push Jerk      5-5-5-5-5

Training Plan for Monday April 24, 2017

A. Snatch Complex of the following...
     - 2 Power Snatch (from floor) + Overhead Squat
     - Work up to heavy weight in 6 sets or less

B. Clean Complex of the following
     - 2 Power Clean (from floor) + 1 Jerk
     - Work up to heavy weight in 6 sets or less

*** Optional Accessory Work ****

C1. Strict Pull-Ups*
     - 5-10 Reps x 3 sets
     * If you can't do pull-ups, sub with Lat Pull-Downs

C2. Turkish Get-Ups
     - 3 reps each side x 3 sets. Use "moderate" weight

Training Plan for Monday April 17, 2017

A. Hang Squat Snatch
     3-3-3-3-3

B. Overhead Squat
     1-1-1-1-1

C. Snatch Balance
     5 sets of 3

Training Plan for Monday April 10, 2017

A. Power Snatch
     1-1-1-1-1

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

C. Pendlay Row
     3 sets x 10-12 Reps

Training Plan for Monday April 3, 2017

A. Hang Squat Clean
     - 5 sets x 3 reps (touch and go) @ 70%

B. Clean Pull
     - 3 sets x 3 reps @ 90%

C. Push Press
     - 6 sets to work to 3 rep Max

Training Plan for Monday March 27, 2017

A. Snatch Balance
     3 reps @70%
     1 rep @ 80%
     1 rep @ 85%
     1 rep @ 90%
     1 rep @ 95%

B. Snatch
     6 sets- Build to 90% of your max

C. Snatch-Pull
     3 sets x 3 reps @ 90-100% of best Snatch

D. 1 Arm Bent Over Row
    3 sets x 12 reps each arm

Training Plan for Monday March 20, 2017

A. Overhead Squat
     4 sets x 3 reps

B. Halting Clean (Go from floor, pause at mid-thigh then complete the clean)
     5 sets x 2 reps

C. Thruster
     Find your max Thruster!! No more than 7 sets

Training Plan for Monday March 13, 2017

A. Tall Jerk
     5 x 3

B. Jerk Balance
     5 x 3

C. Squat Clean & Jerk - on the minute
     2 reps x 10 minutes @ moderate weight

D. Overhead Walking Lunge
     3 sets x 10 reps @ 25% best Jerk

Training Plan for Monday March 6, 2017

A. Snatch Clusters
     - 1.1 @ 60%
     - 1.1 @ 65%
     - 1.1 @ 70%
     - 1.1 @75%
     - 1.1 @ 80%

B. 3 Snatch Push Press + 2 Snatch Balance
     - 5 sets of the above

C. Split Jerk
     - 5 sets x 3 reps, building in weight then, 2 more sets @ 90% of that weight

Training Plan for Monday February 27, 2017

A. Power Clean + Hang Squat Clean
    - 5 sets of the above, building to a heavy or max. Then finish with 2 sets at 90% of that weight.

B. Snatch Grip Deadlift of risers (use thin bumper plates or wood boards as spacers)
   - 3 sets x 3 reps @ 90% best snatch

C. Clean and Jerk - Barbell Cycling (move through these sets unbroken and fast)
   - OTM x 8:00 of 5 reps
   - Rx Weights = 135/95 or 115/75



   

Training Plan for Monday February 20, 2017

A. 3 Snatch Push Press + 1 Snatch Balance
     - 5 sets of the above

B. Snatch
     - 5 heavy singles

C. 2 Squat Clean + 1 Split Jerk
     - 5 attempts working up to heavy

Training Plan for Monday February 13, 2017

A. Muscle Snatch
     - 5 Clusters of 1.1. Work up to challenging weight

B. Overhead Squat
     - Work to a 10 rep max in 4 sets or less

C. Snatch Grip Romanian Deadlift
     - 3 sets of 6 - 8 reps @ 60% of best Snatch

Training Plan for Monday February 6, 2017

A. Halting Clean (Power or Squat). This is done with a 1 count pause at power position, followed immediately by a clean at full speed.
     - 5 sets of 3 building in weight. Finish with 2 singles @ 90%

B. Press-Jerk Complex
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 6 sets of above. Start at 60% and build

C1. Back Extensions
     - 12-15 reps x 3 sets. Rest 1:00

C2. Strict Pull-Ups or Lat Pull Downs
     - 7-10 reps x 3 sets. Rest 1:00

Training plan for Monday January 30,2017

A. Snatch High-pull

.    5 sets of 3 @ light weight (40-50%)

B. Snatch complex 

     1 power Snatch + 1 Snatch push press + 1 overhead squat

.    6 sets of the above, building In weight

C1. Back extension

.    12-15 reps x 3 sets

C2. GHD sit up or Regular sit up

.    12-15 reps x 3 sets

Training Plan for Monday January 23, 2017

A. Tempo Power Clean
     - 5 sets of 3 reps, building in weight. Then 2 singles @ 90%

B. Jerk Drive
     - 3 sets of 3 reps @ 105% of best Jerk

C. Split Jerk
     - 3 reps @ 60%
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%

D. Overhead Squat
     - Build to a heavy single. 10:00 time limit

Training Plan for Monday January 16, 2017

Barbell Warm Up

     1. 3 sets of....

     - 3 Muscle Cleans + 3 Front Squats + 3 Hang Squat Cleans

     2. 3 sets of...

     - 3 Push Press + 3 Push Jerk + 3 Split Jerk

then....

The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.