Training Plan for Monday August 18, 2014

A. Clean High Pull
     - 5 clusters of 1.1.1 @ 85% of best Clean. Focus on quick, powerful second pull, finishing with elbows above the hands.


B. Squat Clean
     - Work up to a heavy single (not a max). 15:00 time limit

C. 2 Jerk Dip + 1 Split Jerk
     - 7 sets of the above. Work up to about 80-85%

Training Plan for Monday August 11, 2014

A. Snatch Barbell Complex: 1 Hang Power Snatch + 1 Snatch Balance + 1 Overhead Squat
     - 7 sets of the above at light weight (no more than 60%)

B. Snatch* on the minute for 12:00
     - 1 rep @ 70% for 4:00
     - 1 rep @ 75% for 4:00
     - 1 rep @ 80% for 4:00

* These can be squat snatches or power snatches depending on experience level of the athlete

Training Plan for Monday August 4, 2014

A. Clean Complex - Hang Clean-Pull, Hang Clean Hi-Pull, Hang Clean (these can be power or squat)
     - 7 sets of the above. Keep the loads light and work on perfect technique!!

B. Clean and Jerk
     - Work up to a heavy single (doesn't have to be max)

C. Glute Ham Raise (sub back extensions if you can't do these)
     - 3 sets of 8-12 reps. Rest as needed between sets

Training plan for Monday July 28,2014

A. Snatch High Pull

     - 4 sets of 3 reps at 70%

B. Hang Squat Snatch

     - 5 sets of 3 reps, touch and go, 60%

C. Jerk Balance

     - 3 sets of 3 reps at light weight 

Training Plan for Monday July 21, 2014

A. High Hang Squat Clean + Hang Squat Clean + Squat Clean (from the floor)
     - 5 sets of this complex. Work up to moderate weight

B. Split Jerk
     - Work up to heavy single. 12:00 time limit

C. Clean Grip Romanian Deadlift
     - 3 sets of 3 reps @ 85% of max clean

Training Plan for Monday July 14, 2014

A. Snatch Grip Deadlift
     - 4 sets of 4 reps. Work up to moderately heavy weight (about 80% of max snatch)

B. Snatch + 3 Overhead Squats (Bar starts on ground -snatch it overhead then, immediately perform 3 OHS)
     - 7 sets. Work up to heavy weight of the above complex. Rest 2-3 minutes between sets.

Training Plan for Monday July 7,2014

A. Clean Pull + Squat Clean

     - 6 sets of 2 reps of the above, moderate weight 

B. Clean & Jerk

     5 clusters of 1.1.1, work up to 70-75%

C. 1 1/4 Front Squat

     - 5 sets of 2 reps @ 60%