Tuesday, April 24, 2012

Initial Progression: Week 2, Day 2

Source: Bruce Klemens Photostream

Skip

5 Sets of 25 Yards*
*Skip 25 yards, walk back and immediately start next set.

Sprint

3 Sets of 30 Yards*
*Same as above.

Backwards Run

5 Sets of 25 Yards*
*Same as above.

Side Shuffle

6 Sets of 25 Yards*
* Same as above, plus alternate lead foot.

Hyperextensions

4 Sets of 3 Reps with Bar on Back

Power Clean + Push Jerk

1 Set of 4 P.Cl. + 2 P.J. @ 60% of Clean & Jerk 1 Rep Max
4 Sets of 4 P.Cl. + 2 P.J. @ 70% of Clean & Jerk 1 Rep Max

Snatch Grip Press from Behind the Neck from the Squat (See Video Demo)

3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

3 comments:

  1. for power clean + push jerk, is it two P.J.'s for every P.CL.?

    Thanks.

    ReplyDelete
    Replies
    1. Sayer, perform 4 power cleans first, THEN 2 power jerks.

      Delete
  2. Thanks so much, by the way loving the routines there amazing.

    ReplyDelete