Training plan for Monday August 22,2016

With a running clock...

From 0:00 - 10:00 - Build to a Heavy 4 Rep Overhead Squat

From 10:00 - 20:00 - Build to a Heavy 2 Rep Snatch Balance

From the 20:00 - 25:00 - Build to a heavy High Hang Squat Snatch

From the 25:00 - 30:00 - Build to a heavy Squat Snatch (floor)

Training plan for Monday August 15, 2016

At 0:00... 2 Pausing Split Jerks + Split Jerk
     - 5 Sets - Every 2:00, adding weight each set
     - On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.

At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
     - 7 Sets - Every 1:00, Adding weight each set.
Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean
     - 5 Sets - On the 1:00, climbing.
Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!

Training Plan for Monday August 8, 2016

A. Snatch complex

     5 sets of the following - snatch from pockets, snatch from above knees, snatch from ground 

     Start light and build from there. 

B. Overhead squat
     Work to a max weight of 5 reps. No more than 6 total sets

C1. Glute Ham Raise
     - 3 sets of 8-12 reps

C2. Strict Toes to Bar (or scale to hanging knee raise)
     - 3 sets of 6-8 reps

Training Plan for Monday August 1, 2016

A. On the Minute x 5 - Clean Deadlift + Hang Power Clean + Tall Clean
     - Start with an empty barbell and climb slightly each round.

B.  On the Minute x 5 - 1 Squat Clean + Split Jerk
     - Pause in the catch position of the squat clean, and pause in the catch position of the split jerk. 2 second pause in each position. Your starting weight should be your finishing weight for the first EMOM. Build steadily here as well, but do not exceed 50% of your max C&J.

C. Every 2:00 x 7 - 2 Squat Cleans + Split Jerk
     - Drop the bar after the first squat clean, but rest for no longer than 5 seconds before beginning the second repetition. Build steadily - not to a max for the day, but to a heavy.

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.