Training Plan for Monday February 6, 2017

A. Halting Clean (Power or Squat). This is done with a 1 count pause at power position, followed immediately by a clean at full speed.
     - 5 sets of 3 building in weight. Finish with 2 singles @ 90%

B. Press-Jerk Complex
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 6 sets of above. Start at 60% and build

C1. Back Extensions
     - 12-15 reps x 3 sets. Rest 1:00

C2. Strict Pull-Ups or Lat Pull Downs
     - 7-10 reps x 3 sets. Rest 1:00

Training plan for Monday January 30,2017

A. Snatch High-pull

.    5 sets of 3 @ light weight (40-50%)

B. Snatch complex 

     1 power Snatch + 1 Snatch push press + 1 overhead squat

.    6 sets of the above, building In weight

C1. Back extension

.    12-15 reps x 3 sets

C2. GHD sit up or Regular sit up

.    12-15 reps x 3 sets

Training Plan for Monday January 23, 2017

A. Tempo Power Clean
     - 5 sets of 3 reps, building in weight. Then 2 singles @ 90%

B. Jerk Drive
     - 3 sets of 3 reps @ 105% of best Jerk

C. Split Jerk
     - 3 reps @ 60%
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%

D. Overhead Squat
     - Build to a heavy single. 10:00 time limit

Training Plan for Monday January 16, 2017

Barbell Warm Up

     1. 3 sets of....

     - 3 Muscle Cleans + 3 Front Squats + 3 Hang Squat Cleans

     2. 3 sets of...

     - 3 Push Press + 3 Push Jerk + 3 Split Jerk

then....

The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

Training Plan for Monday January 9, 2016

A. Squat Clean
     - Work to a heavy single in 7 sets or less

B. Snatch Complex of the following @ light to moderate weight...
     1 Snatch + 1 Snatch Balance + Overhead Squat   x 6 sets

C. Push Press
     - 4 sets of 3 reps @ 75-80%

Training plan for Monday December 19,2016

A. Power Snatch Clusters

     - 5 Sets of 1.1.1

    - start at 60% and build 

B. Snatch Deadlift

    -4 sets of 3 @ 95%

C. Split Jerk 

     Build to heavy single in no more than 5 sets 

Training plan for Monday December 12,2016

A. Split Snatch (can be from Hang position)

.    5 sets x 3 reps at moderate weight 

B. Clean complex - 5 Sets of the following...

     3 power clean + 3 Front squat + 3 shoulder to overhead 

     pick a weight that's challenging bit that you know you can do unbroken 

C. Romanian Deadlift

.    3 sets x 8-10 reps @ 50% best clean weight