Training Plan for Monday June 5, 2017

A. Split Clean  (from Hang Position)
     50% x 3 reps
     60% x 3 reps
     70% x 3 reps x 3 sets

B. Jerk Dip
     3 sets x 3 reps at 100% or more of best Jerk

C. Split Jerk  (taken from Rack)
     50% x 3 reps
     60% x 3 reps
     70% x 3 reps
     80% x 2 reps x 3 sets

Training Plan for Monday May 15, 2017

A. Clean and Jerk
     - 2-2-2-1-1-1

B. Clean Pull
     - 3 -3-3

C. 1 Snatch Balance + 2 Overhead Squat
     - 6 sets of above, working to a challenging weight

Training Plan for Monday May 8, 2017

A. Snatch
   3 Reps @ 50%
   3 reps @ 60%
   3 Reps @ 70%
   3 Sets x 3 Reps @ 75%

B. Snatch Pull
    85% of your 1RM Snatch x 4 sets x 5 reps

C, Snatch Grip Push Press
   5 sets x 5 reps. Work up to challenging weight

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