Training Plan for Monday April 18, 2016

A. Clean Grip Deadlift + Clean Pull
     - 3 sets x 3 reps @ 100% best Clean

B. Squat Clean
     - 5 sets of 1 rep at the following percentages....
          55%
          60%
          65%
          70%
          75%

C. Push Jerk
     - Build to a heavy set of 3 in no more than 6 working sets

Training Plan for Monday April 11, 2016

A. Snatch Balance
     - 2 reps x 6 sets. Work to a moderate weight while preserving good form (arms locked out when receiving bar)
     - Rest 1:00 between sets

B. Snatch High-Pull
     - 4 sets of 3 reps @ 50% or less of 1RM Snatch

C. Snatch
     - 6 Heavy Singles*

*   These can be squat or power and can start from Hang Position or from Floor

Training Plan for Monday April 4, 2016

A. Clean, Light Skill Work, on the minute
     - 2 Tall Hang Power Cleans  every minute x 10 minutes @ very light weight
   
B. Jerk, Light Skill Work, on the minute
     - 3 Tall Jerks every minute x 5 minutes @ very light weight
     - 2 Pausing Push Jerks * every minute @ very light weight
          - * Pause 1 second at the bottom of the dip and 1 second in the catch position of the jerk

C. Clean and Jerk
     - Complete the following work sets every 90 seconds

     1: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 65%
     2: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 70%
     3: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 75%
     4: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 70%
     5: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 75%
     6: 1 Power Clean + 1 Power Clean + 1 Push Jerk @ 80%

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