Saturday, July 14, 2012

Initial Progression: Week 13, Day 6

Source: Rob Macklem's Flickr


Power Snatch

2 Sets of 3 Reps @ 60%

Clean Grip Snatch (Video)

3 Sets of 2 Reps @ 70%

Power Clean + Jerk

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

Back Squat

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

Friday, July 13, 2012

Initial Progression: Week 13, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, July 12, 2012

Initial Progression: Week 13, Day 4

Source: Rob Macklem's Flickr


Power Snatch from Blocks Above the Knee (Video)

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

Clean + Jerk

3 Sets of 2 Reps @ 70%

Clean Pull (Video)

2 Sets of 2 Reps @ 90%

Front Squat

1 Set f 3 Reps @ 50%
3 Sets of 3 Reps @ 70%

Wednesday, July 11, 2012

Initial Progression: Week 13, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, July 10, 2012

Initial Progression: Week 13, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Clean Grip Snatch (Video)

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

Snatch Pull (Video)

4 Sets of 2 Reps @ 100%

Power Clean + Push Jerk

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

Back Squat

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

Monday, July 9, 2012

Initial Progression: Week 13, Day 1

Source: www.zimbio.com


Full Rest Day

Rest and prepare for week 13!

Sunday, July 8, 2012

Initial Progression: Week 12, Day 7

Source: Rob Macklem's Flickr


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