Saturday, September 15, 2012

The Empire Classic Progression: Week 4, Day 6

Source: Rob Macklem's Flickr

Clean from Blocks Above the Knee

Work up to 3 rep max while maintaining proper form.

Jerk

Work up to 3 rep max while maintaining proper form.

Power Clean from Blocks Above the Knee (Video)

3 Sets of 5 Reps at 65%

Front Squat

3 Sets of 3 Reps @ 80%

Friday, September 14, 2012

The Empire Classic Progression: Week 4, Day 5

Source: www.RobMacklem.com


Snatch from Blocks Above the Knee

Work up to 3 Rep Max while maintaining proper form.

Power Snatch from Blocks Above the Knee (Video)

3 Sets of 5 Reps @ 85%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
3 Sets of 5 Reps @ 75%

Thursday, September 13, 2012

The Empire Classic Progression: Week 4, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, September 12, 2012

The Empire Classic Progression: Week 4, Day 3

Source: Rob Macklem's Flickr


Clean & Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
2 Sets of 3 Reps @ 80%

Clean Pull (Video)

3 Sets of 5 Reps @ 85%

Front Squat

Work up to 5 Reps Max While Maintaining Proper Form

Tuesday, September 11, 2012

The Empire Classic Progression: Week 4, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, September 10, 2012

The Empire Classic Progression: Week 4, Day 1

Source: Rob Macklem's Flickr


Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
2 Sets of 3 Reps @ 80%

Snatch Pulls (Video)

3 Sets of 5 Reps @ 90%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
3 Sets of 5 Reps @ 75%

Sunday, September 9, 2012

The Empire Classic Progression: Week 3, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 4!