Saturday, October 27, 2012

The Empire Classic Progression: Week 10, Day 6

Source: Rob Macklem's Flickr

Clean from Blocks Below the Knee

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
4 Sets of 2 Reps @ 90%

Power Clean from Blocks Below the Knee (Video)

4 Sets of 3 Reps @ 75%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 2 Reps @ 80%
4 Sets of 2 Reps @ 85%

Friday, October 26, 2012

The Empire Classic Progression: Week 10, Day 5

Source: Rob Macklem's Flickr


Snatch from Blocks Below the Knee

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Power Snatch from Blocks Above the Knee (Video)

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

Front Squat + Press*

1 Set of 3 Reps @ 40%**
4 Set of 3 Reps @ 52.5%**

*Base off of Clean & Jerk 1RM
**1 Rep = 1 F.S. + 1 Pr.

Thursday, October 25, 2012

The Empire Classic Progression: Week 10, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, October 24, 2012

The Empire Classic Progression: Week 10, Day 3

Source: Wonderlifter's Flickr


Clean Pull + 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%
1 Set of 3 Cl.Pu. + 1 Cl. @ 75%
1 Set of 3 Cl.Pu. + 1 Cl. @ 80%
4 Sets of 3 Cl.Pu. + 1 Cl. @ 87.5%

Jerk

1 Set of 1 Rep @ 50%
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
4 Sets of 1 Rep @ 87.5%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
4 Sets of 2 Reps @ 85%

Tuesday, October 23, 2012

The Empire Classic Progression: Week 10, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, October 22, 2012

The Empire Classic Progression: Week 10, Day 1

Source: Rob Macklem's Flickr


Snatch Pulls + Snatch

1 Set of 3 Sn.Pu. + 1 Sn. @ 50%
1 Set of 3 Sn.Pu. + 1 Sn. @ 60%
1 Set of 3 Sn.Pu. + 1 Sn. @ 70%
1 Set of 3 Sn.Pu. + 1 Sn. @ 75%
1 Set of 3 Sn.Pu. + 1 Sn. @ 80%
4 Sets of 3 Sn.Pu. + 1 Sn. @ 85%

Front Squat + Press*

1 Set of 3 F.S. + 3 Pr. @ 40%
3 Sets of 3 F.S. + 3 Pr. @ 52.5%
*Percentages based off of F.S. 1-RM

Sunday, October 21, 2012

The Empire Classic Progression: Week 9, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 10!