Training Plan for Monday November 20, 2017

A. Overhead Squat (2 Rep Max)

     - 10 Minutes to complete

B. Clean and Jerk  On The Minute

     - 1 rep every minute for 12:00. Work with 70-75%

C. Snatch On the Minute

     - 1 rep every minute for 12:00. Work with 70-75%

Training Plan for Monday November 13, 2017

A. Muscle Snatch

    5 x 3 

B. Tempo Snatch 

     6 clusters of 1.1

C. Snatch Grip Romanian Deadlift 

     3x 10-12 @ 50%

Training Plan for Monday November 6, 2017

A. Clean Complex: 6 sets of the following
     - 1 Clean Deadlift + 1 Hang Power Clean + 1 Squat Clean

B. Push Press
     - 3 reps on the minute x 8:00

C. Push Jerk @ 10% more than weight used for Push Press
     - 3 reps on the minute x 8:00

Training Plan for Monday October 30, 2017

A. Overhead Squat
     - Work to a heavy set of 3. 12:00 or less

B. Snatch Balance
     - 3 reps @ 60@ x 2 sets
     - 2 reps @ 70% x 2 sets
     - 1 rep @ 80%

C. Snatch
     - Clusters of 1.1.1 x 6 sets

Training Plan for Monday October 23, 2017

A. Clean Complex of the following: 1 Power Clean + 1 Squat Clean + 1 Front Squat
     - 5 sets building in weight

B. Jerk Balance
     - 5 sets of 3 reps at very light weight. Think speed driving under the bar

C. Clean and Jerk. Complete the following sets..
     - 3 reps @ 65%
     - 3 reps @ 70%
     - 3 reps @ 75%
     - 2 reps @ 80%
     - 1 rep @ 85%

Training Plan for Monday October 16, 2017

A. Snatch Grip Push Press
     - 5 sets of 3 @ 75% of best push press

B. Snatch Clusters, on the minute x 10 minutes

     - First 3 minutes = 3 reps @ 70%
     - Minutes 4,5,6 = 3 reps @ 80%
     - Minutes 7,8, 9= 2 reps @ 85%
     - Minute 10 = 1 rep @ 90%

C1. Snatch Grip Romanian Deadlift
     - 10 reps @ 50% x 3 sets

C2. Squat Jumps x 10  (barbell on back)
     - 10 reps @ 25% of best  squat x 3 sets
     -  Focus on using opening of hips to generate power at top

Training Plan for Monday October 2, 2017

A. Squat Clean
     - Work to heavy single. 12:00 Time Limit

B. Jerk Dip (take out of Rack)
     - 3-3-3-3 reps at heavy weight (at least 100% of best Jerk)

C. Jerk Complex of....
     - 1 Push Press + 1 Push Jerk + 1 Split Jerk
     - 5 sets of above. Start light and work up to moderate weight