Training plan for Monday October 28, 2013

A. Clean grip Deadlift of riser
     - 5 clusters of 1.1.1, work up to 100% + of 1RM Clean

B. 1 1/4 Front Squat
     - 3 sets of 5 reps,  aim for about 60-70% of 1RM front squat

C. Clean and Jerk
      - work up to a heavy single

Training plan for Monday October 21, 2013

Kevin O'Malley, Age: 6

Skill Review:
     - Snatch Grip D/L and First Pull
     - Snatch Progression w/ PVC
     - Push-Press Review

A. Snatch grip deadlift, 5 sets of 3 reps

     - work up to 90-110% of your best snatch weight

B. Squat snatches on the minute for 10:00

     - stay at about 60%

C. Push-press, 5 sets of 2 reps

     - work up to 85-90%

Training Plan for Monday October 7,2013

A. Overhead Squat: 5 sets of 5

B. Barski Clean (Squat Clean) - 3 reps x 5 sets, work up to 65%

C. Jerk Balance - 2 reps every minute on the minute for 10:00. Stay at 50%

Training Plan for Monday September 30, 2013

A. Snatch High-Pull
     - 5 sets of 4 reps at light weight

B. Power Snatch
     - 10-12:00 to work up to a heavy single

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

Training Plan for MONDAY September 23, 2012

Strength
A. Snatch (Full Squat Snatches if you can do 'em) Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
     - Stay at about 60% of 1RM

B. Clean and Jerk Cluster: 1.1.1 x 5 sets, Rest 2-3:00 between sets
          - Stay at 70-75% of 1RM

C. Posterior Chain Work - choose one of the following....
     - Good mornings: 4 sets of 6-8 reps @ moderate weight
     - Glute-Ham Raises: 4 sets of 8-12 reps

Training Plan for Tuesday September 17, 2013

 Video Showing the 3 position clean (note: These athletes are working from bottom-up where you guys will start at high-hang position and work your way down)

Barbell Warm-Up & Skill Review
     - Tall Clean drill (focus on speed and efficiency pulling under barbell)
     - Position, movement review for Push-Jerk and Split Jerk

A. 3 Position Squat Clean (High-Hang, Mid-Thigh, Below Knee)
     - 6 sets of 1 rep (work up to about 60-65% of 1RM)

B. Push Jerk + Split Jerk
     - 6 sets of 1 rep (work up to about 70% of 1RM)

C. Clean Deadlift
     - 4 sets of 4 reps @105% of best Clean

Training plan for Tuesday September 10, 2013

A. 3 position power snatch (hi-hang, mid-thigh, below knee)
        - 6 sets of 2 reps of the above @ light weight

B. Snatch balance: work up to heavy 1 rep
    
C. 1 1/4 front squat
     - 3 sets of 3 reps @moderate weight