Training Plan for Monday May 16, 2016

A. Clean & Jerk light skill transfer drills
     Jerk: 3 sets of the following
          - 3 reps Strict Press from Split position
          - 3 reps of Jerk Balance
          - 3 reps of Tall Jerk
     Clean
          - 3 Muscle Clean
          - 3 Front Squat
          - 3 Hang Squat Clean

- Work with empty bar on first sets of above. Then add small amounts of weight 2nd and 3rd sets if you want.

B. Squat Clean
          - Work to heavy single. 12:00 time limit

C. Clean and Jerk, on the minute
     - 1 rep x 10:00
     - You choose the weight. Either keep the weight light to moderate, focusing on perfect technique OR, work your way up to a heavy single.

Training Plan for Monday May 9, 2016

Barbell Warm-Up (with empty Bar)
     5 Good Mornings
     5 Back Squats
     5 Strict Press
     5 Overhead Squats
     5 Stiff Leg Deadlifts
     5 Front Squats

Snatch Skill Transfer
     2 sets of....
     3 Snatch Grip Push Press
     3 Overhead Squats with pause @ bottom
     3 Snatch Balance


A. Snatch Complex of the following
     - Snatch Pull + Snatch High Pull + Snatch @ light weight
     - Complete 6 sets of the above

B. Snatch Push Press (take bar from a rack)
     - 4 sets of 3 reps. Work with about 70-75% of your 1RM Snatch

C. Snatch Balance
     - 10 single reps. Rest 1 minute in between.
     - Work with no more than 65% on these. Focus on speed getting under the bar and receiving with arms fully locked out.

Training Plan for Monday May 2, 2016

Barbell Warm-Up
     1. Clean Skills complex
     2. Jerk Skills complex

A. Clean Deadlift (with Pause) + Hang Clean
     - 5 sets of 3 reps. Work to a challenging weight

B. Split Jerk
     - Build to heavy single for the day. Take no more than 15:00 total

C. Pendlay Row
     - 3 sets of 3 @ 60% of best Clean

Training Plan for Monday April 25, 2016

Barbell Warm-up 
      3 Complexes, building in weight: 
      1 Hang Muscle Snatch + 1 OHS + 1 Snatch Balance 


 A. Hang Snatch (Squat or Power depending on ability level) 
      On the Minute x 10 
      Minute 1 – 2 Reps @ 65% 
      Minute 2 – 2 Reps @ 70% 
      Minute 3 – 2 Reps @ 75% 
      Minute 4 – 2 Reps @ 80% 
      Minute 5 – 1 Rep @ 85% 
      Minutes 6, 7, 8, 9, 10 – Build to a Heavy Single 

 B. Overhead Squat - 5 sets of 3. Build to a challenging weight 

 C. Snatch Grip Romanian Deadlift - 3 sets of 5 @ 60%

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%