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%