Training Plan for Monday May 1, 2017

A. Squat Clean
     - Work to heavy 1-Rep. 12:00 Time Limit

B. Strict Press   1-1-1-1-1

C. Push Press    3-3-3-3-3

D. Push Jerk      5-5-5-5-5

Training Plan for Monday April 24, 2017

A. Snatch Complex of the following...
     - 2 Power Snatch (from floor) + Overhead Squat
     - Work up to heavy weight in 6 sets or less

B. Clean Complex of the following
     - 2 Power Clean (from floor) + 1 Jerk
     - Work up to heavy weight in 6 sets or less

*** Optional Accessory Work ****

C1. Strict Pull-Ups*
     - 5-10 Reps x 3 sets
     * If you can't do pull-ups, sub with Lat Pull-Downs

C2. Turkish Get-Ups
     - 3 reps each side x 3 sets. Use "moderate" weight

Training Plan for Monday April 17, 2017

A. Hang Squat Snatch
     3-3-3-3-3

B. Overhead Squat
     1-1-1-1-1

C. Snatch Balance
     5 sets of 3

Training Plan for Monday April 10, 2017

A. Power Snatch
     1-1-1-1-1

B. Power Clean + Split Jerk
     1-1-1-1-1

C. Pendlay Row
     3 sets x 10-12 Reps

Training Plan for Monday April 3, 2017

A. Hang Squat Clean
     - 5 sets x 3 reps (touch and go) @ 70%

B. Clean Pull
     - 3 sets x 3 reps @ 90%

C. Push Press
     - 6 sets to work to 3 rep Max

Training Plan for Monday March 27, 2017

A. Snatch Balance
     3 reps @70%
     1 rep @ 80%
     1 rep @ 85%
     1 rep @ 90%
     1 rep @ 95%

B. Snatch
     6 sets- Build to 90% of your max

C. Snatch-Pull
     3 sets x 3 reps @ 90-100% of best Snatch

D. 1 Arm Bent Over Row
    3 sets x 12 reps each arm

Training Plan for Monday March 20, 2017

A. Overhead Squat
     4 sets x 3 reps

B. Halting Clean (Go from floor, pause at mid-thigh then complete the clean)
     5 sets x 2 reps

C. Thruster
     Find your max Thruster!! No more than 7 sets