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.