Saturday, May 5, 2012

Initial Progression: Week 3, Day 6

Source: Rob Macklem's Flikr

Box Jumps

10 Reps*
Choose highest height possible.  Jump up to box, STEP DOWN and repeat.

Backwards Run

10 Sets of 30 Yards*
*Backwards run 30 Yards, walk back and immediately start next set.

Power Clean + Jerk + Overhead Squat (Keep Clean Grip)

1 Set of 2 P. Cl. + 2 Jr. + 1 O.S. @ 60%
3 Sets of 2 P. Cl. + 2 Jr. + 1 O.S. @ 70%

Snatch Pull from Blocks Below Knee (Video)

1 Set of 4 Reps @ 80%
3 Sets of 2 Reps @ 90%

Vertical Jump with Bar Above Knee with Snatch Grip (Video)

4 Sets of 3 Reps @ 50%

Friday, May 4, 2012

Initial Progression: Week 3, Day 5

Source: Rob Macklem's Flikr


Clean Deadlift from Block Above Knee (Video)

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
2 Sets of 1 Rep @ 100%

Power Clean

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

Clean + Jerk

2 Sets of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%
2 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Pull

4 Sets of 3 Reps @ 90%

Cancella Cross (Video)

10 Sets of 5 Reps

Press from Split Position (Video)

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

RDL

1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 90%


RDL Demo

Thursday, May 3, 2012

Initial Progression: Week 3, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, May 2, 2012

Initial Progression: Week 3, Day 3

Source: Bruce Klemens Classic Weightlifting Photos


Snatch Deadlift (Video)

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 95%

Power Snatch from Blocks Below Knee

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

Clean Grip Snatch (Video)

4 Sets of 2 Reps @ 80%

Snatch Pull from Blocks Below Knee

3 Sets of 2 Reps @ 90%

Vertical Jump with Bar Above Knee with Snatch Grip

4 Sets of 3 Reps @ 50%

Snatch Balance from Toes

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

Back Squat

1 Set of 2 Reps @ 70%
4 Sets of 2 Reps @ 80%




Power Snatch from Blocks Below Knee Demo



Snatch Pull from Blocks Below Knee Demo


Vertical Jump with Bar Above Knee with Snatch Grip Demo


Snatch Balance from Toes Demo

Tuesday, May 1, 2012

Initial Progression: Week 3, Day 2

Source: Rob Macklem's Flickr


Sprint

10 Sets of 30 Yards*
Sprint 30 yards, walk back and immediately start next set.

Box Jumps

15 Reps*
Choose highest height possible.  Jump up to box, STEP DOWN and repeat.

Wide Stance Straight Leg Good Morning

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

Jerk (From the Rack)

1 Set of 3 Reps @ 70% (Base Off of Clean & Jerk)
1 Set of 3 Reps @ 80%
3 Set of 3 Reps @ 85%

Canella Cross (Video)

10 Sets of 3 Reps


Wide Stance Straight Leg Good Morning Demo

Monday, April 30, 2012

Initial Progression: Week 3, Day 1

Source: Bruce Klemens Classic Weightlifting Photos


Clean Deadlift

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 95%

Power Clean from Blocks Above Knee (Video)

1 Set of 5 reps @ 60%
2 Sets of 4 Reps @ 70%

Clean Grip Snatch (Video)

4 Sets of 3 Reps @ 80%

Snatch Pull + Clean Grip Snatch

3 Sets of 2 Sn. Pu. + 1 Cl. Gr. Sn. @ 70%

Press from Behind Neck from the Squat  (Video)

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

Back Squat

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

Sunday, April 29, 2012

Initial Progression: Week 2, Day 7

Source: Rob Macklem's Flicker

Full Rest Day

Recover for Week Three!