Saturday, September 1, 2012

The Empire Classic Progression: Week 2, Day 6

Source: www.robmacklem.com


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

Front Squat

3 Sets of 3 Reps @ 70%

Friday, August 31, 2012

The Empire Classic Progression: Week 2, 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 30, 2012

The Empire Classic Progression: Week 2, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, August 29, 2012

The Empire Classic Progression: Week 2, Day 3

Source: Rob Macklem's Flickr


Hang Clean

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

Jerk

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

Clean Pull (Video)

3 Sets of 5 Reps @ 80%

Front Squat

3 Sets of 5 Reps @ 70%

Tuesday, August 28, 2012

The Empire Classic Progression: Week 2, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, August 27, 2012

The Empire Classic Progression: Week 2, 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 Pulls (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 26, 2012

The Empire Classic Progression: Week 1, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 2!