Training Plan for Monday March 28, 2016

A. Jerk Drive
     - 5 sets of 3 reps at heavy (> 100%) weight

B. Push Press
     - 3 sets of 3 @ 65%

C. Clean and Jerk
     - 6 heavy singles

Training Plan for Monday March 21, 2016

A. Snatch High Pull
     - 4 sets of 3 reps @ light weight. These can be from the hang position or from the ground

B. Snatch
     - Single reps. Work up to a challenging weight. 15:00 time limit.

C. Overhead Squat
     - 5 sets of 2 reps @ 80%

Training Plan for Monday March 14, 2016

A. Complex of the following: 1 Clean Deadlift + 1 Clean Pull + 1 Clean
     - 6 sets. Start at 60% and work up if desired

B. Behind Neck Split Jerk (taken from rack)
     - 4 sets of 3 reps @ moderate weight

C. Overhead Squat
     - 5 sets of 3 reps @ 70%

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