Saturday, June 23, 2012

Initial Progression: Week 10, Day 6

Source: Rob Macklem's Flickr

Power Snatch From Blocks Above the Knee (Video)

1 Set of 3 Reps @ 65%
2 Sets of 2 Reps @ 75%

Clean

4 Sets of 2 Reps @ 70%

Clean Pull (Video)

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

Power Clean + Jerk

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

Front Squat

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

Friday, June 22, 2012

Initial Progression: Week 10, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Thursday, June 21, 2012

Initial Progression: Week 10, Day 4

Source: Rob Macklem's Flickr

Behind the Neck Snatch Grip Press

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

Clean Grip Snatch (Video)

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

Snatch Pull from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 90%

Clean & Jerk

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

Back Squat

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

Wednesday, June 20, 2012

Initial Progression: Week 10, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, June 19, 2012

Initial Progression: Week 10, Day 2

Source: Rob Macklem's Flickr


Clean Grip Snatch (Video)

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

Clean

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

Jerk from Behind the Neck

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

Clean Pull from Blocks Above the Knee (Video)

3 Sets of 2 Reps @ 80%

Snatch Press from the Squat (Video)

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

Front Squat

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

Monday, June 18, 2012

Initial Progression: Week 10, Day 1

Source: Rob Macklem's Flickr

Behind the Neck Snatch Grip Press + Overhead Squat

3 Sets of 3 B.N.S.N.P.Pr. + 2 Oh.S.*
*Work up to weight where you can maintain proper form.

Power Clean + Jerk

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

Wide Stance Straight Leg Good Morning (Video)

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

Sunday, June 17, 2012

Initial Progression: Week 9, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Rest and prepare for week 10!