Training Plan for Monday June 20,2016

A. OTM Power Clean
     - 1 Rep every minute for 8:00. Recommended load - 75%

Rest 4:00, then....

B. OTM Squat Clean
     - 1 Rep every minute for 8:00. Recommended load 75-85%

Rest 4:00, then....

C. For time: Unbroken Push Jerks of 21-18-15-12-9-6-3
     - Barbell must touch the ground between sets and you may rest as needed between sets. BUT, every set must be unbroken!
     - Recommended loads = 95#(M); 65#(W)
     - Scale weight to a number that you are confident that you could do for 30 reps unbroken if you had to.
     - Goal here is to cycle reps efficiently, using your legs to drive the bar up and dip under so you don't fatigue your shoulders.

Training Plan for Monday June 13, 2016

A. Snatch Deadlift w/ Pause (Pause is at just below the knees)
    -4 sets of 2 reps @ 100% of best Snatch
    - Drop weight between reps

B. Hang Snatch (Squat or Power)
    - 5 sets of 3 reps, touch 'n go @ 60-70%

C. Overhead Squat
     - Work up to heavy 5 reps in 5 working sets or less

Training Plan for Monday June 6, 2016

A. Pause Clean (Pause is 2 seconds at just below the Knees, then complete the Clean)
     - 5 Clusters of 1.1.1

B. Strict Press
     - 3 sets of Heavy 1 rep

C. Push Press
     - 3 sets of Moderate to Heavy 3 reps

D. Push Jerk
     - 3 sets of Moderate Weight for 5 reps

Training Plan for Monday May 23, 2016

A. Jumping Snatch Pull
     - 4 sets of 6 reps @ easy weight. Keep loads at < 50% of best Power Snatch or empty barbell.

B. Drop Snatch
     - 5 sets of 3 reps @ 40% of best snatch. Emphasis here is on speed under the bar and being nice and stable in receiving position.

C. Snatch, on the Minute
     - 1 rep x 10 sets
     - Stay at same weight across or build to heavy single. Athlete's choice.

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