Training Plan for Monday January 9, 2016

A. Squat Clean
     - Work to a heavy single in 7 sets or less

B. Snatch Complex of the following @ light to moderate weight...
     1 Snatch + 1 Snatch Balance + Overhead Squat   x 6 sets

C. Push Press
     - 4 sets of 3 reps @ 75-80%

Training plan for Monday December 19,2016

A. Power Snatch Clusters

     - 5 Sets of 1.1.1

    - start at 60% and build 

B. Snatch Deadlift

    -4 sets of 3 @ 95%

C. Split Jerk 

     Build to heavy single in no more than 5 sets 

Training plan for Monday December 12,2016

A. Split Snatch (can be from Hang position)

.    5 sets x 3 reps at moderate weight 

B. Clean complex - 5 Sets of the following...

     3 power clean + 3 Front squat + 3 shoulder to overhead 

     pick a weight that's challenging bit that you know you can do unbroken 

C. Romanian Deadlift

.    3 sets x 8-10 reps @ 50% best clean weight

 

Training Plan for Monday December 5, 2016

A. Snatch
     3-2-2-1-1-1

B. Clean and Jerk
     2-2-1-1-1-1

C. Snatch Balance (Light Skill Work)
     3-3-3-3

Training Plan for Monday November 28, 2016

A. Clean Complex: 6 sets of the following
     - 1 Clean Deadlift + 1 Hang Power Clean + 1 Squat Clean

B. Push Press
     - 3 reps on the minute x 8:00

C. Push Jerk @ 10% more than weight used for Push Press
     - 3 reps on the minute x 8:00

Training Plan for Monday November 28, 2016

A. Clean Complex: 6 sets of the following
     - 1 Clean Deadlift + 1 Hang Power Clean + 1 Squat Clean

B. Push Press
     - 3 reps on the minute x 8:00

C. Push Jerk @ 10% more than weight used for Push Press
     - 3 reps on the minute x 8:00

Training Plan for Monday November 28, 2016

A. Clean Complex: 6 sets of the following
     - 1 Clean Deadlift + 1 Hang Power Clean + 1 Squat Clean

B. Push Press
     - 3 reps on the minute x 8:00

C. Push Jerk @ 10% more than weight used for Push Press
     - 3 reps on the minute x 8:00