Training Plan for Monday June 30, 2014

A. Snatch Balance
     - 5 sets of 3 at moderate weight (no more than 60%)
     - Beginners use PVC Pipe or unloaded barbell to practice movement

B. Squat Snatch
     - Work to a heavy single (15:00 time limit)
     - Beginners substitute 1 Hang Power Snatch + 1 Overhead Squat

C. Snatch Grip Romanian Deadlift
     - 4 sets of 3 @ 85% of whatever weight you worked to on the Squat Snatch

Training Plan for Monday June 23, 2014

A. Work up to a heavy 1 Rep Thruster (15:00 Time Limit)

B. "Macho Man"
  Every minute on the minute for as long as possible - 3 Power Clean, 3 Front Squat, 3 Jerks
  Use a weight that is no more than 60% of your Max Clean & Jerk

Training Plan for Monday June 16, 2014

A. Power Snatch - 5 sets of 3 @ 70%
B. Snatch High-Pull - 5 sets of 3 @ 70%
C. Split Jerk - 6 sets of 2 @ 80%

Training Plan for Monday June 9, 2014

A. Snatch Grip Deadlift @ deficit 
     - 4 sets of 4 reps. Work up to 90% of best Snatch

B. Snatch Grip Push Press
     - 10:00 to work up to heavy single

C. 2 Hang Power Snatch + 2 Overhead Squat + 1 Snatch Balance
     - Perform 5 sets of the above complex at light load (50-60%)

Training Plan for Monday June 3rd, 2014

A. Clean and Jerk

     - 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. No time limit. Rest as needed between attempts.

- Compare to Feb. 10th Olympic Lifting workout. Go up 5-10# in weights if possible.

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.