Training Plan for Monday May 4, 2015

A. Snatch Grip Push Press
     - Work up to heavy set of 3 reps. 5 sets or less

B. - Muscle snatch 1-1-1-1-1 reps
     - Power snatch 3-3-3-3-3 reps
     - Snatch 5-5-5-5-5 reps

Your goal is to work up to a 1 rep, 3 rep and 5 rep max in the Muscle, Power and Full Snatch respectively. In the muscle snatch, the bar must be received with no rebend of the knees. In the Power Snatch, the bar must be received with the thighs above parallel.

Training Plan for Monday April 27, 2015

A. Muscle Clean (from hang position)
     -5 sets of 5 reps at light weight. This can be just the bar depending on the athlete.
     - Focus on the speed of the turnover and getting elbows through

B. Squat Cleans on the Minute
     - 2 reps x 10 Minutes @ 70%

C. Split Jerk
     - 3 reps x 3 sets @ 65%

Training Plan for Monday April 20, 2015

A. Snatch Complex: 1 Hang Snatch + 1 Snatch Balance + 1 Overhead Squat
     - 6 sets of the above complex working up to a challenging weight

B. Strict Press / Push Press / Push Jerk
     Strict Press: 1-1-1
     Push Press: 3-3-3
     Push Jerk: 5-5-5
Try to maintain or increase the weight as you move on to the next movement.
(1-1-1 means 3 sets of 1, 3-3-3 means 3 sets of 3, etc.)

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%