Saturday, April 21, 2012

Initial Progression: Week 1, Day 6

Source: Bruce Klemens Classic Weightlifting Photos

Sprint

8 Sets of 25 yards*
*Sprint 25 yards, walk back and immediately start next set.

Power Snatch + Behind the Neck Push Press + Overhead Squat

1 Set of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 60% of Snatch 1 Rep Max*
3 Sets of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 70% of Snatch 1 Rep Max*
*1 minute rest in-between sets.

Snatch Grip Press from Behind the Neck from the Squat

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

Front Squat

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

Canella Cross

6 Sets of 5 Reps



Snatch Grip Press from Behind the Neck from the Squat Demo


  
Canella Cross Demo

Friday, April 20, 2012

Initial Progression: Week 1, Day 5

Source: Rob Macklem's Flicker


Snatch Deadlift from Blocks Above Knee

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max
1 Set of 1 Rep @ 70% of Snatch 1 Rep Max
1 Set of 1 Rep @ 80% of Snatch 1 Rep Max
1 Set of 1 Rep @ 85% of Snatch 1 Rep Max
1 Set of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch From Blocks Above Knee

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Clean Grip Snatch

4 Sets of 2 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull from Block Above Knee

3 Sets of 2 Reps @ 90% of Snatch 1 Rep

Behind the Neck Snatch Grip Push Jerk

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Hyperextensions with Bar on Back

3 Sets of 4 Reps


Snatch Grip Deadlift from Blocks Above Knee Demo


Power Snatch from Blocks Above Knee Demo


Clean Grip Snatch Demo


Snatch Pull from Blocks Above Knee Demo

Thursday, April 19, 2012

Initial Progression: Week 1, Day 4

Source: Myorope Store


Active Rest

Athletes Choice*

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

Wednesday, April 18, 2012

Initial Progression: Week 1, Day 3

Source: Bruce Klemens Classic Weightlifting Photos


Clean Deadlift

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean

3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

Clean + Jerk

4 Sets of 2 Reps @ 80% of 1 Rep Max

Pressing Snatch Balance

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

Back Squat

1 Set of 4 Reps @ 60% of 1 Rep Max
1 Set of 4 Reps @ 70% of 1 Rep Max
4 Sets of 4 Reps @ 80% of 1 Rep Max


Pressing Snatch Balance Demo

Tuesday, April 17, 2012

Initial Progression: Week 1, Day 2



Skip

5 Sets of 25 Yards*
*Skip 25 Yards, Walk Back and Immediately Start Next Set

Backwards Run

5 Sets of 25 Yards*
*Same as Above

Side Shuffle

6 Sets of 25 Yards*
*Same as Above + Alternate Lead Foot After Each Set

Front Squat

4 Sets of 5 @ 70% of 1 Rep Max

Monday, April 16, 2012

Initial Progression: Week 1, Day 1


Behind the Neck Push Jerk with Snatch Grip

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max
1 Set of 3 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull

1 Set of 5 Reps @ 70% of Snatch 1 Rep Max
3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Power Snatch + Overhead Squat

1 Set of 4 Power Snatch + 4 Overhead Squat @ 60% of Snatch 1 Rep Max
3 Sets of 3 Power Snatch + 4 Overhead Squat @ 70% of Snatch 1 Rep Max

Back Squat

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

Snatch Pull Demo