Training Plan for Monday October 24, 2016

A. Clean Complex of the following: 1 Power Clean + 1 Squat Clean + 1 Front Squat
     - 5 sets building in weight

B. Jerk Balance
     - 5 sets of 3 reps at very light weight. Think speed driving under the bar

C. 3 sets of the following for time...
     - 10 Clean and Jerks
     - Pick a weight that is 50% of your Max Clean and Jerk
     - These do not have to be unbroken sets but you should spend minimal time resting between reps. Just regrip and GO !!
     - Rest 3:00 between sets

Training Plan for Monday October 17th, 2016

A. Power Snatch
     - Sets of 2-2-2-1-1-1 reps. Target 80% of best snatch for your last set

B. Halting Snatch Pulls (Pause for 2 secs. at just above knee, then finish)
     - 3 x 3 @ 105% of best Snatch

C. Accessory Work:
     - 3 sets of the following

         - Seated Box Jumps x 5 reps
         - 1 Arm DB Bent Over Row x 10 each arm
         - GHD Back Extensions


   

Training Plan for Monday October 10, 2016

A. Snatch Grip Push Press + Overhead Squat + Snatch Balance
       - 6 sets of the above complex. Keep the weight light and focus on a stable receiving position active shoulders and elbows fully locked out.

B. Power Clean Clusters on the minute
     - 1.1  x 10 minutes . Use 60% of best Power Clean

C. Jerk
     - 5 sets of 1 rep. Build to 80%. These can be Push Jerk or Split Jerk

Training Plan for Monday October 3, 2016

A. Tempo Snatch 

     - 3 reps @ 40%, 3 reps @ 50%, 3 sets of 2 reps @60%

     -Percentages should be based off your 1RM Snatch. You can power snatch the first 1-2 reps of each set.

B. Snatch Grip Deadlift 

     - 5 reps @60%,5 reps @ 70%,5 reps @80%

Accessory Work

     C1 Box Jump (3 sets of 10 reps), step down each rep

     C2. 1 Arm Bent Over Row (3 sets of 10 each arm)

     C3. Knees To Elbow-Strict  (3 sets of 10 reps)

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%)