Training plan for Monday July 25,2016

A. Snatch deadlift from deficit (use one or two riser boards)

     3 sets x 3 reps @ 100% of best snatch

B. Snatch Balance

     Work to a heavy single in 5 sets or less 

C. Hang Snatch (squat or power)

     2 reps on the minute for 8:00

Training Plan for Monday July18, 2016

A.  At the 0:00 minute mark, every 2 minutes complete...

     3 Hang Squat Clean (athlete chooses the weight) x 5 sets total

B. At the 10:00 mark, every 2 minutes complete...

     3 SPlit Jerk from the rack x 5 sets total

C. At 24:00 mark Cash-out (optional) with 5 min AMRAP Squat Clean and Jerk.

   rx load = 60% of your max clean OR jerk (whichever is lower)

Training Plan for Monday July 11, 2016

A. Snatch Deadlift off Riser (stand on 1 or 2 riser boards or 2" bumper plate)
     - 3 reps x 3 sets at max snatch weight

B. 3 position Snatch (first rep from hi-hang, second from just above knees, third from floor)
     - 6 sets of the above complex at light weight
     - Focus on getting an aggressive and full extension of the hips and knees before pulling under the bar

C. Cash-out (optional)  AMRAP 3:00 of the following
     - Power Snatch @ 80% of Max
     - This should be a weight that you could manage to string together a few touch 'n go reps if you had to but should be heavy enough that you are dropping each rep during this 3:00.
     - When we fatigue, form tends to break down a bit and we don't drop the hips as much as we should in the starting position. Be aware of this and really fight to maintain good form under stress.

Training Plan for Monday June 27, 2016

A. Overhead Squat
     - 6 sets of 1 rep @ challenging weight

B. Thruster
     - Work up to a 3 Rep Max in 12:00 or less

Cash-out (optional)

Complete the following unbroken sets for time of Hang Power Cleans

        21-18-15-12-9-6-3
        - All sets must be unbroken (tough 'n go)
        - Barbell must touch the ground between sets
        - Rx weights are 115# (M) and 75#(W)
        - Scale to a weight that you know you can go unbroken for 30 reps

   

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