Training Plan for Monday March 7, 2016

A  Strict Press 1-1-1-1

B  Push Press 3-3-3-3

C  Push Jerk 5-5-5-5

D  Hang Squat Snatch
     3 reps touch and go EMOM for 8:00, Use 50% of Max Clean Weight

Training Plan for Monday February 29, 2016

A. Clean Deadlift
     - 3 sets of 3 @ 100-105%


B. Complex of the following: Power Clean + Push-Press + Push Jerk + Split Jerk
     - 5 sets of the above @ 65%

Accessory Work
C1. GHD Back Extensions: 10-12 reps x 3 sets, rest 1:00

C2. Kettlebell One Arm Press: 8-10 reps x 3 sets, rest 1:00

C3. Pendlay Row: 10-12 Reps x 3 sets, rest 1:00

Training plan for Monday February 22, 2016

A. Clean pull

    3 reps  x 3 sets @100% of best clean

B. Overhead squat

     Work up to challenging set of 10 reps. No more than 4 working sets

C. Clean and Jerk

     I rep every minute on the minute for 10:00. Use 70% for weight.

Training Plan for Monday February 15, 2016

A. Thruster
     - Establish 1 Rep Max or work to a heavy single. No more than 6 working sets.
     - All reps taken from the ground, not the rack

B. Snatch Cluster (Power or Squat)
     - 4 sets of 1.1.1

C. Snatch Balance
     - 6 sets of 2 reps working at light loads - 60-65% of best snatch

Training PLan for Monday February 1, 2016

A. 3 Position Clean ( 1 rep from High Hang + 1 rep from mid-thigh + 1 rep below knee)
     - 6 sets of the above at moderate weight

B. Clean Grip Deadlift
     - 3 reps x 3 sets @ 95-105% best clean

C. Split Jerk
     - 7 heavy singles. Work up to max weight for the night.

Monday January 25, 2016

A. Snatch drop

     - 5 sets of 5 @ easy weight (barbell only for some people!). Focus on sliding feet (not jumping) into perfect position every time. 

B. Snatch high pull w/ pause at the top 

     - 5 sets of 3 reps @ 60-65%

C. Hang squat Snatch on the minute 

     - 1 rep @ 70% for 10:00

Training plan for Monday January 18, 2016

A. 6 sets of the following complex

     - Clean-Pull + Hang Clean + Push Jerk
     - Work up to heavy weight. 15:00 or less

B. Speed sets on the minute of...

     - Clean & Jerk, 3 reps x 10 minutes 

     - use weight of 50 - 60% of your best clean and focus on completing reps as fast and efficiently as possible.