Saturday, September 8, 2012

The Empire Classic Progression: Week 3, 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 @ 40%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Front Squat

3 Sets of 5 Reps @ 70%

Friday, September 7, 2012

The Empire Classic Progression: Week 3, 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, September 6, 2012

The Empire Classic Progression: Week 3, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, September 5, 2012

The Empire Classic Progression: Week 3, Day 3

Source: Rob Macklem's Flickr


Power Clean

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 65%

Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 65%

Clean Pull from Blocks Above the Knee (Video)

2 Sets of 5 Reps @ 75%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 65%

Tuesday, September 4, 2012

The Empire Classic Progression: Week 3, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, September 3, 2012

The Empire Classic Progression: Week 3, Day 1

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 65%

Snatch Pulls (Video)

2 Sets of 5 Reps @ 75%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
2 Sets of 5 Reps @ 65%

Press

1 Set of 5 Reps @ 50%*
2 Sets of 5 Reps @ 55%*

*Percentages based off of snatch 1 rep max.

Sunday, September 2, 2012

The Empire Classic Progression: Week 2, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 3!