Training Plan for Monday May 21, 2018

With running 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 May 14th, 2018

A. Snatch
     3-2-2-1-1-1-1

B. 1 Clean + 2 Split Jerks
     1-1-1-1-1

C. Overhead Squat
     3-3-3

Training Plan for Monday May 7, 2018

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 April 30, 2018

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 April 23, 2018

A. Clean Complex of the following...
     1 Clean Grip Deadlift + 1 Clean Pull + 1 Hang Clean

     8 sets, work with light to moderate weight

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 16, 2018

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 9, 2018

A. Split Jerk
     - 5 sets x 3 reps @ moderate weight, focusing on perfect footwork

Clean Pull
     - 3 sets x 3 reps @ 90%

C. Overhead Squat
     - 7 heavy singles (does not have to mean "MAX")