Training plan for Monday December,7, 2015

A. Snatch Hi-Pull

.    5 sets of 3 reps@ 50%

B. Snatch complex

.    Power snatch+ overhead squat+ snatch balance

.    Work up to moderate weight (no more than 70%)

C. Front squat- 1 1/4

.    4 sets of 3 reps@-75%

Training Plan for Monday November 30, 2015

A. Snatch (Squat or Power)
     - Work to heavy single in no more than 5 sets. Then complete 1 rep x 3 sets @ 75% of this weight.

B. Snatch Deadlift
     - 3 reps x 3 sets @ 100% best snatch

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

Training Plan for November 23, 2015

A. Split Snatch practice
     - 4 clusters of 1.1.1 @ 70%

B. Clean and Jerk (practice squat cleans if able)
     - 6 singles. Work up to 80%

C. Overhead Squat
     - 3 sets of 3 reps @ 75%

Training Plan for Monday November 16, 2015

A. Drop Snatch
     - 5 reps x 5 reps at light weight

B. Jerk Balance
     - 3 reps x 5 sets working at about 70% of 1RM Jerk

C. Split Jerk
     - 7 heavy singles

Training Plan for Monday November 9, 2015

A, Snatch Deadlift x 2 reps + Snatch Pull x 2 reps
     - 5 sets of the above. Work at 100-110% of best snatch

B. Snatch Push Press
     - 3 reps x 4 sets @ 65% of Best Snatch

C. Hang Snatch (from Mid-Thigh) + Overhead Squat x 2 reps
     - 5 sets of the above @ 75%

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%