Training Plan for Monday August 17, 2015

Warm-Up

2 Rounds
     - 3 Hang Muscle Snatch
     - 3 Snatch Push Press
     - 3 Overhead Squat

A. Snatch High Pull w/ pause at top
     - 5 sets of 3 reps at light, easy weight

B. Power Snatch (1 rep) + Overhead Squat (3 rep)
     - 4 sets - work up to challenging weight. No more than 80% of best snatch

C. Squat Clean* (1 rep) + Jerk (2 reps)
     - 4 sets - work up to challenging weight. No more  than 80% of best clean
      * If uncomfortable with performing Squat Clean then do Power Cleans

Training Plan for Monday August 10, 2015

Warm-Up
     3 sets with empty barbell of....
     Snatch Grip Push Press x 3
     Overhead Squat x 3
     Snatch Balance x 3
     Hang Snatch x 3

A. 3 Position Snatch (1 rep, High Hang, 1 rep Hang, 1 rep from ground)
     - 5 sets of there above working at 70%

B. Overhead Squat
     - Work up to heavy 3 rep, total of 5 sets

C. Snatch Grip Deadlift with Pause. Sweep bar back and pause at mid-thigh before lowering into next rep
     - 3 sets of 5 reps @ 60% of best snatch

Training Plan for Monday August 3, 2015

Barbell Warm-Up (with light weight or just the bar)
     - 3 sets of...
          - 5 Hang Power Clean
          - 5 Front Squat
          - 5 Push Press


A. Snatch Balance (+1) + Overhead Squat (+3)
     - 5 sets of the above @ 60-70%

B. Hang Muscle Snatch
     - 5 sets, work up to challenging weight

C. Clean and Jerk
     - Work up to 2 rep Max in 6 sets or less
     - All cleans from the floor, can be power clean or squat clean. Jerks can be push jerk or split jerk

Training Plan for Monday July 27, 2015

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

B. Split Jerk
     - Work up to heavy single. No More than 6 sets

C. Clean and Jerk Every Minute on the Minute for 8:00
     - Go no heavier than 80%

Training Plan for Monday July 20, 2015

A. Clean Pull
     - 3 reps x 3 sets @ 100% of best Clean

B. Push-Press
     - Work up to heavy single. 5 sets or less

C. Clean and Jerk
     - 2 reps (touch 'n go) x 5 sets. Work up to challenging weight

Training Plan for Monday July 13, 2015

A. Snatch Pull
     - 3 reps x 3 sets @ 100% of your best Snatch

B. Overhead Squat
     - 3 reps x 4 sets @ 75-80%

C. Snatch - Every Minute on the Minute x 8 minutes
     - Go no heavier than 75%

Training Plan for Monday July 6, 2015

A. Snatch Complex: 

     - Snatch High Pull( 2 reps) + Power Snatch( 2 reps) x 5 sets, rest as needed between sets.

B. Snatch Deadlift

     - 3 reps x 3 sets @ 100-110% of best Snatch Weight

C. Snatch Balance *

     - Sets of 3-2-1-1-1 reps. Work up to challenging weight

     * If you cannot do Snatch Balance, work Snatch Grip Push Press