Training Plan for Monday November 2, 2015

A. Behind the neck Split Jerk
     - 3 reps x 3 sets. Work up to moderate weight (< 70%). Perfect footwork!!

B. Muscle Snatch 1-1-1-1-1 (5 sets of 1 rep, working to heavy single)

C. Power Snatch 3-3-3-3-3 (all touch 'n go reps)

D. Squat Snatch* 5-5-5-5-5 (all touch 'n go reps)

* For those who aren't quite there yet with the Squat Snatch, work Snatch Balances at light weight. Get comfortable and confident in the receiving position and work mobility!!!

Training plan for Monday October 26, 2015

A. 3 Position Clean (Power or Squat) - 3 positions are ground, above knee, High Hang
     - 6 sets of the above at 65%

B. Jerk Dips- HEAVY
     - 6 sets of 2 reps at 95-105% of max Jerk

C. Split Jerk
     - 3 reps x 5 sets @ 65-75%

Training plan for Monday October 19,2015

A. Snatch grip deadlift

     -3 reps x 3 sets@90% best snatch

B. 3 Position Snatch (1 rep from floor, above-knee, high-hang)

     -5 sets of the above @ 60-65%
     - These can be Power or Full Squat Snatches

C. Snatch balance

     -6 singles. Work up to challenging weight

Training plan for Monday October 5,2015

A. Clean Deadlift off riser

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

B. Clean and Jerk 

     - 2 reps x 6 sets. Work up to 80%

C. 1 1/4 front squat 

     - 3 reps x 5 sets @ 50-60% of best front squat

Training plan for Monday September 28,2015

A. Snatch pull + snatch high pull

     - 5 sets @ 75-80%

B. Overhead squat

     - 3 sets of 3 reps

C. Hang Snatch 

     - 2 reps EMOM for 10 minutes. Work with 60-70%

Training Plan for Monday September 21, 2015

A. Back Squat Jumps
     - 4 sets of 5 reps @ light  weight (no more than 20-30% of 1RM Back Squat). Focus on getting an aggressive extension of the hips and knees to power this movement.

B. Split Jerk
     - 6 sets of 2 reps @ 80%

C. Max Thruster (from the floor)
     - This is essentially a Squat Clean right into an overhead press.
     - Take no more than 6 work sets to establish your max for the day

Training Plan for Monday September 14, 2015

A. Snatch Grip Push Press
     - 5 reps x 4 sets @ 70% of best Snatch

B. Snatch Balance
     - 2 reps x 6 sets. Work up to moderate weight. No more than 80%

C. Pause Snatch (Pause at mid-thigh) + Snatch
     - 5 sets of the above. Work up to moderate to heavy weight
     - Can work Power or Squat Snatches depending on level of comfort and ability level with Squat receiving position