Training Plan for Monday September 25, 2017

A. Snatch Complex @ empty Barbell of the following....
     - 2 Muscle Snatch + 2 Overhead Squats + 2 Snatch Balance

B. Overhead Squat
     - 2 reps every minute on the minute for 10:00. Work with light to moderate weight

C. Snatch Complex of the following
     - 1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch. Work with light to moderate weight. Do not exceed 65%

Training Plan for Monday September 18, 2017

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 11, 2017

A. Hang Muscle Snatch
     - 3-3-3-3

B. 2 Reps Tempo Snatch-Pull + 1 Rep Tempo Snatch
     1-1-1-1-1, 95%, 90%
     (Above means perform 5 sets working up to heavy weight. Then do one rep @ 95% of that weight, then back off to 90% for your last set.

C. Halting Snatch Deadlift (Halt @ above Knee)
     3-3-3, 95%, 90%

Training Plan for Monday August 28, 2017

A. Muscle Clean
     - 5 sets x 3 reps @ 60%

B. Clean and Jerk
     - Work to heavy single. 12:00 or less

C. Clean Pull
     - 5 sets x 2 reps @ 110%

Training Plan for Monday August 21, 2017

A. Barbell Warmup of the following
     - Drop Snatch: 10 sets x 3 reps ; rest :30 between sets

B. Power Snatch with pause (start from ground, pause at mid thigh, then GO)
     - 4 sets x 3 reps @ 65%

C. Snatch Deadlift
     - 3 sets x 3 reps @ 100%

Training Plan for Monday August 14, 2017

With a runnniung clock...


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 7, 2017

A. Overhead Squat,
     - 1 rep x 8 sets @ 85%, rest 2 minutes between sets. If you don't know your max then build to a heavy single. Doesn't have to be max.

B. Snatch of the following: Power or Squat
     - 70% x 1.1, 75% x 1.1, 80% x 1.1, 85% x 1.1, rest as needed between sets.

C. High Hang Snatch Pull( +1 rep) + Mid Thigh Snatch Pull( +1 rep)
     - 4 sets of the above, rest as need between sets.