Saturday, June 30, 2012

Initial Progression: Week 11, Day 6

Source: Rob Macklem's Portfolio

Power Snatch from Blocks Above the Knee (Video)

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

Clean Grip Snatch (Video)

5 Sets of 2 Reps @ 80%

Snatch Pull from Blocks Above the Knee (Video)

4 Sets of 4 Reps @ 80%

Clean

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

Clean Pull from Blocks Above the Knee (Video)

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

Front Squat

1 Set of 4 Reps @ 60%
4 Sets of 3 Reps @ 75%

Friday, June 29, 2012

Initial Progression: Week 11, Day 5

Source: RobMacklem.com


Behind the Neck Press from the Squat (Video)

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

Jerk from Behind the Neck

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

Clean Pull to Knee (Video)

1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 100%
3 Sets of 2 Reps @ 110%

Thursday, June 28, 2012

Initial Progression: Week 11, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, June 27, 2012

Initial Progression: Week 11, Day 3

Source: Rob Macklem's Flickr


Power Clean

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

Clean Grip Snatch (Video)

4 Sets of 2 Reps @ 80%

Clean + Jerk

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

Clean Pull (Video)

4 Sets of 2 Reps @ 100%

Front Squat

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

Tuesday, June 26, 2012

Initial Progression: Week 11, Day 2

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.

Power Clean

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

Jerk from Behind the Neck (Video)

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

Ella Cross (Video)

5 Sets of 4 Reps

Monday, June 25, 2012

Initial Progression: Week 11, Day 1

Source: Bruce Klemens Classic Weightlifting Photos



Power Snatch

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

Clean Grip Snatch (Video)

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

Snatch Pulls (Video)

4 Sets of 2 Reps @ 100%

Snatch Pull to the Knee (Video)

3 Sets of 2 Reps @ 100%

Back Squat

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

Sunday, June 24, 2012

Initial Progression: Week 10, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 11!