Training Plan for Monday April 28, 2014

A. Clean Grip Deadlift
     - 4 sets of 4 reps @ 80-100% of best Clean

B. Clean Pull + Power Clean
     - 4 Clusters of 1.1.1

C. Split Jerk
     - Work up to a heavy single. No more than 7 sets at working weight.

Training Plan for April 21, 2014

A. Muscle Snatch: 1-1-1-1-1
B. Power Snatch: 3-3-3-3-3
C. Squat Snatch ( or sub 1 Power Snatch + 1 Overhead Squat) : 5-5-5-5-5

In this workout, you will go as heavy as you can and establish a one rep max in the Muscle Snatch. After that you will do the same for a 3RM on the Power Snatch (All touch and go) and then a 5RM on the Snatch. Watch the video if you still don't get it.

* Compare results to last time we did this workout (Feb. 5, 2013)

Training Plan for Monday April 14, 2014

A. Squat Clean
     - 6 Clusters of 1.1.1 @ 80-85%

B. (Squat) Clean and Jerk
     - Every minute on the minute for 10:00 @ mod. weight (no more than 70%)

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

C2. Plank Hold
     - :30
Rest 1:30 between sets
   

Training Plan for Monday April 7, 2014

A. Snatch High Pull
     - Work up to a heavy cluster of 1.1.1. No more than 7 sets

B. Every minute on the minute for 10:00
     - 2 reps Power Snatch @ 60-70%

C. Snatch Balance
     - 5 sets of 3 reps at light weight (no more than 50%). Focus here is on speed getting under the bar and stability in the receiving position!

Training Plan for Monday March 31, 2014

A. Snatch Grip Deadlift
     - 5 sets of 3 reps working up to 100-110% of 1RM Snatch

B. Snatch Complex
     - 1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch + 1 Power Snatch
     - 7 sets of the above complex at light weight

C. Overhead Squat
     - 3 sets of 3 reps at challenging weight

Training Plan for Monday March 24, 2014

A. Clean Pull + Clean
     - 3 sets of 2 @ 80%
     - 3 sets of 3 @ 85%

B. Push Jerk + Split Jerk
     - 3 sets of 2 @ 75%
     - 3 sets of 2 @ 80%

D. Romanian Deadlift
     - 5 sets of 5 @ 85% of clean

Training Plan for Monday March 17, 2014

A. 3 Position Snatch (Power or Squat), 7 sets of this complex at light-moderate weight (60-70%)

B. Snatch Push-Press
     - 2 sets of 3 reps @ 80-90% of 1RM Snatch
     - 3 sets of 3 reps @ 85-95% of 1RM Snatch

C. Snatch Balance
     - 3 sets of 3 @ light-mod. weight (< 70%)