Saturday, June 16, 2012

Initial Progression: Week 9, Day 6

Source: The Official Website of the Beijing 2008 Olympic


Competition

Compete in a meet.  If you don't have access to a meet, lift to a max in both the snatch and the clean & jerk.

Friday, June 15, 2012

Initial Progression: Week 9, Day 5

Source: Bruce Klemens Classic Weightlifting Photos


Full Rest Day


Rest and prepare for competition!

Thursday, June 14, 2012

Initial Progression: Week 9, Day 4

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Jerk

1 Set of 3 P.Cl. + 1 Jr. @ 60%
1 Set of 3 P.Cl. + 1 Jr. @ 65%'
2 Sets of 3 P.Cl. + 1 Jr. @ 70%

Wednesday, June 13, 2012

Initial Progression: Week 9, Day 3

Source: Robert Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, June 12, 2012

Initial Progression: Week 9, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Jerk

1 Set of 3 P. Cl. + 1 Jr. @ 60%
1 Set of 3 P.Cl. + 1 Jr. @ 65%
2 Sets of 3 P. Cl. + Jr. @ 70%

Back Squat

3 Sets of 3 Reps @ 65%

Monday, June 11, 2012

Initial Progression: Week 9, Day 1

Source: Bruce Klemens Classic Weightlifting Photos


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%

Clean Pull (Video)

3 Sets of 2 Reps @ 90%

Front Squat

3 Sets of 3 Reps @ 80%

Sunday, June 10, 2012

Initial Progression: Week 8, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Prepare for week 9!