Training Plan for Monday May 19, 2014

A.Snatch Balance: One rep on the minute for 10:00 @ light weight

B. Split Jerk: Find your 1 Rep Max
     - Make sure that you perform at least 3-5 light warmup sets. On work sets, rest at least 2-3 minutes between attempts

Training Plan for Monday May 12, 2014

Snatch (Power or Squat) Every Minute on the Minute

     - 5 reps x 5 minutes @ 50% of your 1RM
     - 4 reps x 4 minutes @ 60% of 1RM
     - 3 reps x 3 minutes @ 70% of 1RM
     - 2 reps x 2 minutes @ 80% of 1RM
*** Rest 2:00 before proceeding to next heaviest weight

     - Finish with 3 "heavy" (85-90%) singles. Rest as needed between attempts.



Compare results to Feb. 3rd Oly workout.

Training Plan for Monday May 5, 2014

A. Snatch Pull + Power Snatch
     - 6 Clusters of 1.1.1

B. Overhead Squat
     - 5 sets of 3 reps: Work with 70-80% of 1RM

C. Jerk Balance
     - 5 sets of 3 @ light weight. Focus on technique and being quick under the bar.

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!