Saturday, September 29, 2012

The Empire Classic Progression: Week 6, Day 6

Source: Rob Macklem's Flickr


Clean from Blocks Above the Knee

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

Jerk

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

Power Clean from Blocks Above the Knee (Video)

4 Sets of 5 Reps @ 55%

Back Squat

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

Friday, September 28, 2012

The Empire Classic Progression: Week 6, Day 5

Source: Rob Macklem's Flickr


Snatch from Blocks Above the Knee

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

Power Snatch from Blocks Above the Knee (Video)

4 Sets of 5 Reps @ 60%

Front Squat + Press*

1 Set of 3 FS + 3 Press @ 40%
1 Set of 3 FS + 3 Press @ 50%
4 Sets of 3 FS + 3 Press @ 60%

Thursday, September 27, 2012

The Empire Classic Progression: Week 6, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, September 26, 2012

The Empire Classic Progression: Week 6, Day 3

Source: Rob Macklem's Flickr


Clean Pulls + Clean

1 Set of 3 Cl.Pu. + 1 Cl. @ 50%
1 Set of 3 Cl.Pu. + 1 Cl. @ 60%
1 Set of 3 Cl.Pu. + 1 Cl. @ 70%
4 Sets of 3 Cl.Pu. + 1 Cl. @ 75%

Jerk

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

Back Squat

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

Tuesday, September 25, 2012

The Empire Classic Progression: Week 6, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, September 24, 2012

The Empire Classic Progression: Week 6, Day 1

Source: Rob Macklem's Flickr


Snatch Pulls + Snatch

1 Set of 3 Sn. Pulls + 1 Sn. @ 50%
1 Set of 3 Sn. Pulls + 1 Sn. @ 60%
1 Set of 3 Sn. Pulls + 1 Sn. @ 70%
1 Set of 3 Sn. Pulls + 1 Sn. @ 75%
4 Sets of 3 Sn. Pulls + 1 Sn. @ 85%

Front Squat + Press*

1 Set of 5 Reps @ 40%**
1 Set of 5 Reps @ 50%
4 Sets of 5 Reps @ 60%

*Percentages Based off of Press 1-RM
**1 Rep = 1 Front Squat + 1 Press

Sunday, September 23, 2012

The Empire Classic Progression: Week 5, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 6!