Wednesday, August 1, 2012

Strength Progression: Week 1, Day 3

Source: Rob Macklem's Flickr


Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 5 Reps @ 80%

Clean Pull (Video)

3 Sets of 3 Reps @ 90%

Power Clean

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

Clean Pull to Knee + Clean

1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 60%
1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 70%
4 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 80%

Behind the Neck Push Press + Behind the Neck Push Jerk

3 Sets of 3 B.N.P.Pr. + 3 B.N.P.J. @ 75%

3 comments:

  1. The Littlest MitchellMay 1, 2013 at 10:22 AM

    The 3 Behind the Neck Push Press plus 3 Push Jerk at 75% is by far the hardest thing to date for me through your beginner and strength progression. It was supposed to be based off of Clean/Jerk number correct?

    ReplyDelete
  2. Waxman's GymMay 1, 2013 at 5:47 PM

    Mitchell - yes, the push press + push jerk is based off of your C&J.

    ReplyDelete
    Replies
    1. The Littlest MitchellJuly 7, 2016 at 10:09 AM

      Thanks for the reply, sorry for the delay. Over 3 years later coming back to hit this short program again before the Jerk Prep Cycle. Thanks so much Sean, I appreciate all you do.

      Delete

Subscribe to: Post Comments (Atom)