Training plan for Monday September 22,2014

A. Clean-pull + clean high-pull + power clean
- 6 sets of the above complex at light weight. Focus on aggressive extension with no early arm pull

B. Clean and Jerk
-2 sets of 1 rep at 65%
-2 sets of 1 rep at 70%
-2 sets of 1 rep at 75%
-1 set of 1 rep at 80%

C. Romanian deadlift-clean grip
-4 sets of 3 reps at 85% of best clean

Training Plan for Monday September 15, 2014

A. Snatch Grip Deadlift
     - 4 sets of 3 reps @ 80%

B. Hip Snatch (click here for video)
     - 5 sets of 5 reps. Go very light on these. Use just the bar if you have to, This is about technique and learning speed and timing pulling under the bar.

C. Snatch Balance (click here for video)
     - 4 sets of 3 reps @ 60-65%
   

Training plan for Monday September 8,2014

A. Pause Squat Cleans (do clean deadlift to just above the knee, pause for one second then finish the clean )

     - 5 clusters of 1.1.1 @ 70%

B. Power Jerk (aka Push Jerk)

     - 5 sets of 1 rep. Work up to 80%

C. Split Jerk 

     - 5 sets of 1 rep. Work with same or heavier weights as you did with Push Jerk. 

Training Plan for Monday August 25, 2014

A. Snatch Grip Push Press
     - 7 Heavy Singles

B. Snatch High Pull (All reps from the hang position)
     - 5 sets of 3 reps @ 80% of best Snatch

C. Pause Snatch (from the ground, pause at Mid-Thigh, then complete snatch)
     - 5 sets of 2, work up to 70%

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