Training Plan for MONDAY September 23, 2012

Strength
A. Snatch (Full Squat Snatches if you can do 'em) Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
     - Stay at about 60% of 1RM

B. Clean and Jerk Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
          - Stay at 70-75% of 1RM

C. Posterior Chain Work - choose one of the following....
     - Good mornings: 4 sets of 6-8 reps @ moderate weight
     - Glute-Ham Raises: 4 sets of 8-12 reps

Training Plan for Tuesday September 17, 2013

 Video Showing the 3 position clean (note: These athletes are working from bottom-up where you guys will start at high-hang position and work your way down)

Barbell Warm-Up & Skill Review
     - Tall Clean drill (focus on speed and efficiency pulling under barbell)
     - Position, movement review for Push-Jerk and Split Jerk

A. 3 Position Squat Clean (High-Hang, Mid-Thigh, Below Knee)
     - 6 sets of 1 rep (work up to about 60-65% of 1RM)

B. Push Jerk + Split Jerk
     - 6 sets of 1 rep (work up to about 70% of 1RM)

C. Clean Deadlift
     - 4 sets of 4 reps @105% of best Clean

Training plan for Tuesday September 10, 2013

A. 3 position power snatch (hi-hang, mid-thigh, below knee)
        - 6 sets of 2 reps of the above @ light weight

B. Snatch balance: work up to heavy 1 rep
    
C. 1 1/4 front squat
     - 3 sets of 3 reps @moderate weight

Training plan for Tuesday September 3, 2013

Skill Review / Warm-Up

      
     - Review of Snatch Pull & Muscle Snatch

A. Snatch pull + muscle snatch (From mid-hang)

.    -6 sets of 2 reps @ light weight of the above complex

B. Overhead squat
     - 5 sets of 3 reps. Work up to 75-80% of 1RM

C1. Strict hanging leg raise
     - 3 sets of 5-8 reps
C2. Glute-Ham Raises
     - 3 sets of 8-12 reps

Training plan for Tuesday August 27,2013

Skill review/warm-up
     - behind the neck/ in front of neck pressing progressions

A. Clean-pulls off 1" riser
     4 sets of 3 reps. Work up to 100% of max clean

B. Jerks on the minute - work up to 75%
     1 rep EMOM for 12:00
     First 6:00 = behind the neck jerk
     Last 6:00= in front of neck jerk

C. Good morning
     3 sets of 8-10 reps at 25-35% max back squat

Training Plan for Tuesday August 20, 2013

Skills/Warm-Up
     - Split Snatch Drills
     - Snatch Balance Progression

Strength:
     A. Snatch Grip Deadlift from deficit (stand on 10 or 15# bumper): 4 sets of 3 reps
      - Work on keeping chest up and not leading with hips on first pull

     B. Snatches* on the minute for 12 minutes
     First 4 minutes = 3 reps @ 60%
     Next 4 minutes = 2 reps @ 70%
     Last 4 minutes = 1 rep @ 80%

    * You can do power, split or squat snatches

     C. Max Height Box Jumps!!
      - In the remaining class time, everyone gets a shot at establishing a max. height box jump. Start at a height that you know is tough but doable and add plates from there.

Tuesday August 6, 2013

Warm-Up/Prep
     - Review of Clean Deadlift position vs. conventional Deadlift
     - Clean Deadlift, Clean-Pull, Rack Delivery
     - Clean / Jerk foot & hand position transitions

Strength
     - Clean Deadlift + Clean Pull
          - 3 sets of 3 reps (each rep consists of 1 Cl. D/L + 1 Cl. Pull)

     - Squat Clean
          - 15:00 to work up to a heavy single

     - Hang Power Clean & Split Jerk
          - 5 clusters of 1.1.1 @ 70-75%