Training plan for Monday December 15,2014

A. Clean pull + Squat clean

- 6 sets. Work up to 80% of the above. Focus on pulling under the bar with speed. 

B. Push press

-3 reps x 3 sets @75%

C. Jerk

-1 rep x 5 sets @ 85%

Training plan for Monday December 8,2014

A. Hang Power snatch

- 5 sets of 3 reps. Work up to 70-75%

B. Overhead squat

- 6 sets of 2-reps. Work up to heavy weight

C. Snatch grip Romanian deadlift

-3 sets of 3 reps @ 80%

Training plan for Monday December 1,2014

A. Clean D/L @ deficit

- 5 sets x 3 reps @ 90% of best clean

B. Pause Clean (squat)

- 5 clusters of 1.1 @ 75%

C. 2 Jerk Dip + 1 Split jerk

- Work up to heavy single. No more than 6 sets

Training Plan for Monday November 24, 2014

A. (Squat) Cleans on the minute
     - 2 reps OTM x 10 minutes. Select a weight that is 75% of your 1 Rep Max

B. Clean and Jerk
     - 3 reps (not touch 'n go. Drop each rep) x 5 sets @ 70-75%

Training plan for Monday November 17,2014

A. Snatch pull 

     -5 clusters of 1.1.1

B. Hang Squat Snatch

     - 5 sets of 3 touch and go reps @ 65%

C. Jerk balance 

     - 4 sets of 3 reps @ light weight 

Training plan for Monday November 10,2014

A. Snatch balance+ 2 overhead squat

    -Work up to a moderate to heavy weight of the above complex. 15 minute time limit

B. Push jerk

     -3 sets of 3 reps@ 70% of best jerk

C. Split jerk

     -3 sets of 2 reps @75-80% of best jerk

Training plan for Monday November 3, 2014

A. Pause snatch (deadlift up to mid thigh, pause for one second, then go)

   - 2 sets of 2 reps @ 60%, 2 sets of 2 reps@ 70%, 3 sets of 1 rep@ 80%

B. Jerk

   - work up to heavy single. No more than 6 sets