Training plan for Monday July 28,2014

A. Snatch High Pull

     - 4 sets of 3 reps at 70%

B. Hang Squat Snatch

     - 5 sets of 3 reps, touch and go, 60%

C. Jerk Balance

     - 3 sets of 3 reps at light weight 

Training Plan for Monday July 21, 2014

A. High Hang Squat Clean + Hang Squat Clean + Squat Clean (from the floor)
     - 5 sets of this complex. Work up to moderate weight

B. Split Jerk
     - Work up to heavy single. 12:00 time limit

C. Clean Grip Romanian Deadlift
     - 3 sets of 3 reps @ 85% of max clean

Training Plan for Monday July 14, 2014

A. Snatch Grip Deadlift
     - 4 sets of 4 reps. Work up to moderately heavy weight (about 80% of max snatch)

B. Snatch + 3 Overhead Squats (Bar starts on ground -snatch it overhead then, immediately perform 3 OHS)
     - 7 sets. Work up to heavy weight of the above complex. Rest 2-3 minutes between sets.

Training Plan for Monday July 7,2014

A. Clean Pull + Squat Clean

     - 6 sets of 2 reps of the above, moderate weight 

B. Clean & Jerk

     5 clusters of 1.1.1, work up to 70-75%

C. 1 1/4 Front Squat

     - 5 sets of 2 reps @ 60%

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%