Training Plan for Monday April 13, 2015

Squat Snatch from ground (OK to scale this to power snatch or hang power snatch depending on ability level)
     - 2 sets of 1 rep
     - 3 sets of 1 rep @ 80%
     - Rest 1-2 minutes between attempts

Snatch High-Pull from ground
     - 3 sets of 3 reps @ 85% of best snatch

Overhead Squat
     - 2 singles @ 75%
     - 2 singles @ 80%
     - 1 single @ 85%

Training Plan for Monday April 6, 2014

A. Clean Pull
     - 3 sets of 3 reps @ 90% of best clean

B. Clean & Jerk
     - Work up to heavy single ( no more than 7 work sets). Rest at least 2:00 between attempts

C. Good morning
     - 3 sets of 5 reps at a moderate weight

Monday March 30th - No Olympic Lifting Class

No class on Monday the 30th. Weightlifting Class will return on Monday April 6th at the normal scheduled time of 6:35 PM.

Training Plan for Monday March 23, 2015

A. Halting Clean Deadlift + Mid-Hang Clean – 2 reps x 5 sets @ 70%

B. Push Press - 3 reps x 3 sets @ 80%

C. 1 1/4 Front squat - 3 reps x 3 sets @ 75%

Training Plan for Monday March 16, 2015

A. Snatch (Power or Squat)
     - 5 sets of 3 Touch 'n go reps @ 70%

B. Overhead Squat
     - Work to a heavy set of 2, 15:00 Time Limit

C. Push Jerk
     - 3 sets of 3 @ 80-85%

Training Plan for Monday March 8, 2015

A. Clean Complex - Clean Pull, Muscle Clean, Power Clean
     - Work to a heavy single of above complex. 12:00 Time Limit

B.Push Press
     - 3 sets of 3. Work up to about 85%

C. Squat Clean Thruster
     - Work up to a 1 Rep Max. No more than 7 attempts
    - If you cannot squat clean into thruster then, you may power clean and then complete the thruster

Training Plan for Monday March 2, 2015

A. Split Snatch Technique Work
     - 5 sets of 3 - Touch 'n go at light weight

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%