Saturday, September 22, 2012

The Empire Classic Progression: Week 5, Day 6

Source: Rob Macklem's Flickr


Clean from Blocks Above the Knee

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

Jerk

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

Power Clean from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 60%

Front Squat

3 Sets of 3 Reps @ 75%

Friday, September 21, 2012

The Empire Classic Progression: Week 5, Day 5

Source: Rob Macklem's Flickr


Snatch from Blocks Above the Knee

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

Power Snatch from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 70%

Back Squat

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

Press*

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 55%
3 Sets of 3 Reps @ 60%
*Based off snatch 1-RM percentage.

Thursday, September 20, 2012

The Empire Classic Progression: Week 5, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, September 19, 2012

The Empire Classic Progression: Week 5, Day 3

Source: Rob Macklem's Flickr


Clean from Blocks Above the Knee

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

Jerk

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

Clean Pull from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 83%

Front Squat

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

Tuesday, September 18, 2012

The Empire Classic Progression: Week 5, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, September 17, 2012

The Empire Classic Progression: Week 5, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Above the Knee

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

Snatch Pull (Video)

3 Sets of 3 Reps @ 85%

Back Squat

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

Press*

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 55%
3 Sets of 3 Reps @ 60%

*Base off percentage of snatch 1-RM.

Sunday, September 16, 2012

The Empire Classic Progression: Week 4, Day 7

Source: Rob Macklem's Flickr


Rest Day

Recover and prepare for week 5!