Saturday, August 25, 2012

The Empire Classic Progression: Week 1, Day 6

Source: Rob Macklem's Flickr


Power Clean from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 55%

Jerk

2 Sets of 3 Reps @ 40%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Clean from Blocks Above the Knee

2 Sets of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Front Squat

3 Sets of 5 Reps @ 70%

Friday, August 24, 2012

The Empire Classic Progression: Week 1, Day 5

Source: Rob Macklem's Flickr


Power Snatch from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 55%

Snatch from Blocks Above the Knee

2 Sets of 3 Reps @ 40%
1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Thursday, August 23, 2012

The Empire Classic Progression: Week 1, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, August 22, 2012

The Empire Classic Progression: Week 1, Day 3

Source: Rob Macklem's Flickr


Hang Clean

2 Sets of 3 Reps @ 40%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%

Jerk

2 Sets of 3 Reps @ 40%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%

Clean Pull (Video)

3 Sets of 5 Reps @ 80%

Front Squat

3 Sets of 5 Reps @ 70%

Tuesday, August 21, 2012

The Empire Classic Progression: Week 1, Day 2

Source: Rob Macklem's Flickr


Active Rest Day

Athlete's Choice*

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

Monday, August 20, 2012

The Empire Classic Progression: Week 1, Day 1

Source: Rob Macklem's Flickr


Hang Snatch

 2 Sets of 3 Reps @ 40%
1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Snatch Pull (Video)

3 Sets of 5 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Press

2 Sets of 5 Reps @ 40%
1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%*
*Percentages are based off of 1 rep max snatch.

Sunday, August 19, 2012

Strength Progression: Week 3, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for new progression!