Training plan for Monday September 26, 2016

A. Clean Pull + Squat Clean
     - 1-1-1-1-1, 95%, 90%

B. (3) Jerk Dips + Split Jerk
     - 1-1-1-1-1, 95%, 90%

C. Shoulder bulletproofing
     1. Complete Total of 10 Turkish Get-Ups (each side) with light KB

     2. Complete "recovery protocol" on Crossover Symmetry bands

Training plan for Monday September 19,2016

A. 1 Halting Clean at Mid-Thigh + 2 Front Squats ((1+2), 1-1-1-1, 95%, 90%)

B. 3 Push Press + 1 Tempo Split Jerks ((3+1), 1-1-1-1-1, 95%, 90%)

Accessory Work

C1. Back Rack Split Drops (3-3-3)

-With the bar on your back rack and a tight grip on the bar, pulling the bar into your body… Kick your feet from your jumping position to your split jerk landing position.

C2. Split Shoulder Press (3-3-3)

C3. GHD Back Extensions (3 x 10)

Training Plan for Monday September 12, 2016

A. Hang Muscle Snatch (3-3-3-3)

B. 2 Reps Tempo Snatch Pull + 1 Rep Tempo Power Snatch ((2+1), 1-1-1-1-1, 95%, 90%)

     - Above means-complete 5 sets working up to a heavy weight. Then complete 1 set at 95% of that weight and then last set at 90%

C. Halting Snatch Deadlift; above the knee (3-3-3, 95%, 90%)

Training plan for Monday August 29,2016

A. Clean pull

     - 5 sets x 2 reps @ 110%

B. Muscle clean

     - 5 sets x3 reps @ 60%

C. Clean & Jerk

     - Work to a heavy single

Training plan for Monday August 22,2016

With a running clock...

From 0:00 - 10:00 - Build to a Heavy 4 Rep Overhead Squat

From 10:00 - 20:00 - Build to a Heavy 2 Rep Snatch Balance

From the 20:00 - 25:00 - Build to a heavy High Hang Squat Snatch

From the 25:00 - 30:00 - Build to a heavy Squat Snatch (floor)

Training plan for Monday August 15, 2016

At 0:00... 2 Pausing Split Jerks + Split Jerk
     - 5 Sets - Every 2:00, adding weight each set
     - On the first two repetitions of the complex, pause in the dip portion for a full one second. Focus on the weight being in the heel. On the third and final repetition in the complex, no pause.

At 10:00 Mark - (2) 1 1/4 Front Squats (from the rack)
     - 7 Sets - Every 1:00, Adding weight each set.
Start light and build. Use this as a primer for the following cleans. Rest from the 17-20 minute mark.

On the 20:00 - 1 Power Clean + 1 Hang Squat Clean
     - 5 Sets - On the 1:00, climbing.
Focus on speed beneath the bar and the catch position. No "Starfish" cleans!!

Training Plan for Monday August 8, 2016

A. Snatch complex

     5 sets of the following - snatch from pockets, snatch from above knees, snatch from ground 

     Start light and build from there. 

B. Overhead squat
     Work to a max weight of 5 reps. No more than 6 total sets

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

C2. Strict Toes to Bar (or scale to hanging knee raise)
     - 3 sets of 6-8 reps