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.