Training Plan for Monday January 19,2015

A. Snatch Grip Romanian Deadlift
     - 3 sets of 3 @ 90% of best Snatch

B. 3 position Snatch - 1 rep from High Hang, 1 rep from mid-thigh, 1 rep from ground
     - 3 sets @ 60%
     - 3 sets @ 70%
     - 2 sets @ 80%

Training Plan for January 12, 2015

A. Clean Complex - 1 Clean Pull + 1 Clean (Full Squat Clean)
     - 6 sets of 2 reps of the above complex

B. Split Jerk
     - 5 sets of 3 reps @ 75%. Focus on technique...consistent footwork and speed under the bar.

C. Overhead Squat
     - 3 sets of 3 reps. Work up to a challenging weight

Training plan for Monday January 5,2015

A. Snatch drop 

     - 5 sets of 5 @ easy weight (barbell only for some people!). Focus on sliding feet (not jumping) into perfect position every time. 

B. Snatch high pull w/ pause at the top 

     - 5 sets of 3 reps @ 60-65%

C. Hang squat Snatch on the minute 

     - 1 rep @ 70% for 10:00

Training Plan for Monday December 29, 2014

A. Clean and Jerk

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00Between each weight changee

     - Finish with 3 "heavy" (85-90%) singles. No time limit. Rest as needed between attempts.

- Compare to June 3rd Olympic Lifting workout. Go up 5-10# in weights if possible.

Training Plan for Monday December 22, 2014

A. Snatch Clusters
     - 1.1.1 reps x 5 sets @ 60-70%

B. Snatch Deadlift with 3 sec. pause below Knee
     - 3 reps x 3 sets @ 80% of best Snatch

C. Snatch Balance
     - Work to a moderate to heavy single. No more than 7 attempts

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%