Saturday, June 2, 2012

Initial Progression: Week 7, Day 6

Source: Bruce Klemens Classic Weightlifting Photos


Clean Grip Snatch (Video)

1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 90%

Snatch Pull from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 90%

Snatch Pull to the Knee (Video)

3 Sets of 2 Reps @ 100%

Clean

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

Jerk from Behind the Neck (Video)

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

Front Squat

4 Sets of 3 Reps @ 60%

Friday, June 1, 2012

Initial Progression: Week 7, Day 5

Source: Rob Macklem's Flickr


Power Clean + Jerk

1 Set of 2 P.Cl. + 2 Jr. @ 70%
3 Sets of 1 P.Cl. + 1 Jr. @ 80%

Clean Pull from Blocks Above the Knee (Video)

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

Clean Pull to the Knee (Video)

2 Sets of 2 Reps @ 90%
2 Sets of 1 Rep @ 100%

Back Squat

1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 75%
4 Sets of 3 Reps @ 85%

Thursday, May 31, 2012

Wednesday, May 30, 2012

Initial Progression: Week 7, Day 3

Source: The Official Website of the Beijing 2008 Olympic Games



Power Snatch

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 3 Reps @ 70%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 100%

Clean Pull (Video)

2 Sets of 2 Reps @ 100%
3 Sets of 1 Rep @ 110%

Jerk from Behind the Neck (Video)

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 90%

Back Squat

1 Set of 4 Reps @ 50%
2 Sets of 3 Reps @ 60%

Tuesday, May 29, 2012

Initial Progression: Week 7, Day 2

Source: Rob Macklem's Flickr


Full Rest Day

Rest up and prepare for day 3!

Monday, May 28, 2012

Initial Progression: Week 7, Day 1

Source: Bruce Klemens Classic Weightlifting Photos


Power Snatch from Blocks Above the Knee (Video)

4 Sets of 2 Reps @ 70%

Clean Grip Snatch (Video)

2 Sets of 2 Reps @ 80%
2 Sets of 1 Rep @ 90%
1 Set of 1 Rep @ 100%

Power Clean

3 Sets of 3 Reps @ 70%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 100%

Front Squat

1 Set of 4 Reps @ 55%
4 Sets of 4 Reps @ 75%

Sunday, May 27, 2012

Initial Progression: Week 6, Day 7

Source: Rob Macklem's Flickr



Full Rest Day

Prepare for Week 7!