Saturday, June 9, 2012

Initial Progression: Week 8, Day 6

Source: Rob Macklem's Flickr


Power Snatch

2 Sets of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%

Power Clean + Jerk

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

Back Squat

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

Friday, June 8, 2012

Initial Progression: Week 8, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

*Suggestions: Foam roll. stretch, roll on lacrosse ball

Thursday, June 7, 2012

Initial Progression: Week 8, Day 4

Source: Sportivnypress.com


Power Snatch

2 Sets of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%

Power Clean & Jerk

4 Sets of 1 Rep @ 70%

Clean Pull (Video)

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

Front Squat

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

Wednesday, June 6, 2012

Initial Progression: Week 8, Day 3



Full Rest Day


Rest up and prepare for day 4!

Tuesday, June 5, 2012

Initial Progression: Week 8, Day 2

Source: Rob Macklem's Flickr



Clean Grip Snatch (Video)

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

Snatch Pull (Video)

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

Power Clean

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

Clean & Jerk

5 Sets of 1 Rep @ 80%

Clean Pull to the Knee (Video)

3 Sets of 3 Reps @ 90%

Monday, June 4, 2012

Initial Progression: Week 8, Day 1

Source: Rob Macklem's Flickr


Full Rest Day

Rest up and prepare for day 2!

Sunday, June 3, 2012

Initial Progression: Week 7, Day 7

Source: Bruce Klemens Flickr


Full Rest Day

Rest up and prepare for week 8!