Sunday, April 12, 2015

Beginner Progression: Week 16, Day 7

Full Rest Day

Today marks the three-year anniversary of Weightlifting WOD. It's also the final day of the current progression. It also happens to be the final day of real-time programming on this site.  All future real-time programs now reside on our new state-of-the-art online training platform.

We will keep all previous programs posted here and accessible for free. We hope these archives will continue to provide valuable training for those who may need it.

A huge thank you to everyone who has been following, has followed, or has referred athletes to this site over the past three years. We hope to see some of you over at our new online training.

Yours in Strength,

Waxman's Gym

Saturday, April 11, 2015

Beginner Progression: Week 16, Day 6

Source: Rob Macklem's Flickr


Compete in a Meet or Test/Retest Snatch and Clean & Jerk!

Friday, April 10, 2015

Beginner Progression: Week 16, Day 5

Source: Rob Macklem's Flickr


Power Snatch

2 Sets of 2 Reps @ 60%
2 Sets of 1 Rep @ 70%

Power Clean + Push Press

2 Sets of 2 Reps @ 60%
2 Sets of 1 Rep @ 70%

Back Squat

1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Thursday, April 9, 2015

ANNOUNCEMENT: This Saturday is the last training day for our current progression. It will also mark the last day of programming for this blog. We will maintain the free archive of programs here, consisting of nearly three years of daily training, for anyone who wants to access it.

All future programming will reside on our new state-of-the-art online training system where you can input your training, track your results, and compare yourself with other lifters in the program. You can learn more about it here. If you'd like to keep training with us, we encourage you to check it out!

If you have any questions, please let us know.

Beginner Progression: Week 16, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Wednesday, April 8, 2015

Beginner Progression: Week 16, Day 3

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 1 Rep @ 80%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

Hang Snatch Extension from Above the Knee

4 Sets of 1 Rep @ 85%

Tuesday, April 7, 2015

Beginner Progression: Week 16, Day 2

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
4 Sets of 1 Rep @ 75%

Power Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
4 Sets of 1 Rep @ 75%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 1 Rep @ 90%

Clean Extension

5 Sets of 1 Rep @ 85%

Monday, April 6, 2015

Beginner Progression: Week 16, Day 1

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 1 Rep @ 90%

Snatch Extension

4 Sets of 1 Rep @ 90%

Saturday, April 4, 2015

Beginner Progression: Week 15, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 16!

Beginner Progression: Week 15, Day 6

Source: Rob Macklem's Flickr


Snatch

WORK TO A HEAVY SINGLE

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
2 Sets of 1 Rep @ 90%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Snatch Extension

4 Sets of 3 Reps @ 80%