Saturday, May 12, 2012

Initial Progression: Week 4, Day 6

Source: Bruce Klemens Classic Weightlifting Photos


Sprint

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

Power Skip + Backwards Run

5 Sets of 30 Yards*
*Power skip 30 yards, backwards run to starting position, then rest 45 seconds between sets.

Box Jumps

15 Box Jumps*
*Use highest height possible.  Jump up to box, STEP down and repeat.

Shot Put/Med Ball Jump &Throw (Video)

10 Throws for Distance*
*Hold shot/med ball with both hands against chest.  Jump and throw shot/med ball for distance.

Power Clean + Jerk + Clean Grip Overhead Squat

3 Sets of 2 P.Cl. + 3 Jr. + 3 Cl.Gr.O.Sq. @ 70%

Clean Deadlift to Below Knee (

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

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

3 Sets of 3 Reps @ 50%

Friday, May 11, 2012

Initial Progression: Week 4, Day 5

Source: Rob Macklem's Flickr


Clean Deadlift from Blocks Above the 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%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 90%

Power Clean

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Set 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 4 Reps @ 90%

Clean Deadlift to Knee (Video)

1 Set of 2 Reps @ 90%
3 Sets of 2 Reps @ 100%

Canella Cross (VIdeo)

5 Sets of 5 Reps

Ella Cross (Video)

5 Sets of 4 Reps

Thursday, May 10, 2012

Initial Progression: Week 4, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, May 9, 2012

Initial Progression: Week 4, Day 3

Source: Rob Macklem's Flickr

Snatch 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%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 100%

Clean Grip Snatch (Video)

4 Sets of 2 Reps @ 80%

Snatch Pull from Blocks Below Knee (Video)

3 Sets of 2 Reps @ 90%

Snatch Balance from Toes (Video)

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

Back Squat

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

Tuesday, May 8, 2012

Initial Progression: Week 4, Day 2

Source: Rob Macklem's Flickr

Sprint

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

Power Skip + Backwards Run

5 Sets of 30 Yards*
*Power skip 30 yards, backwards run to starting position, then rest 45 seconds before next set.

Box Jumps

15 Jumps*
*Choose highest height possible.  Jump up to box, STEP down and repeat.

Shot Put/Med Ball Jump & Throw (Video)

10 Throws for Distance*
*Hold shot/med ball with both hands against chest.  Jump and throw shot/med ball for distance.

Wide Stance Straight Leg Good Morning (Video)

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

Jerk from Rack

1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
5 Set of 3 Reps @ 85%

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

3 Sets of 3 Reps @ 50%

Monday, May 7, 2012

Initial Progression: Week 4, Day 1

Source: Rob Macklem's Flickr


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%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%
1 Set of 1 Rep @ 95%

Power Clean from Block Above Knee (Video)

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

Clean & Jerk

2 Sets of 2 Reps @ 80%
2 Sets of 1 Rep @ 85%

Press from Split Positon + Overhead Split Squat (Video0

3 Sets of 2 Pr.Sp.Ps. + 2 O.Sp.Sq. (Each Leg)*
*Work up to weight where you can maintain proper form.

Back Squat

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

Canella Cross (Video)

5 Sets of 5 Reps

Sunday, May 6, 2012

Initial Progression: Week 3, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover for Week 4!