Saturday, November 3, 2012

The Empire Classic Progression: Week 11, Day 6

Source: Rob Macklem's Flickr


Clean & Jerk

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

Jerk

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

Power Clean

3 Sets of 3 Reps @ 60%

Front Squat

2 Sets of 3 Reps @ 70%

Friday, November 2, 2012

The Empire Classic Progression: Week 11, Day 5

Source: Rob Macklem's Flickr


Snatch

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

Power Snatch

2 Sets of 3 Reps @ 60%

Back Squat

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

Press*

2 Sets of 3 Reps @ 50%
*Base off of Jerk 1-RM

Thursday, November 1, 2012

The Empire Classic Progression: Week 11, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, October 31, 2012

The Empire Classic Progression: Week 11, Day 3

Source: Rob Macklem's Flickr


Power Clean + Jerk

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

Jerk

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

Front Squat

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

Tuesday, October 30, 2012

Empire Classic Progression: Week 11, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, October 29, 2012

Empire Classic Progression: Week 11, Day 1

Source: Rob Macklem's Flickr


Power Snatch

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

Snatch Pulls (Video)

2 Sets of 3 Reps @ 80$

Back Squat

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

Press*

2 Sets of 3 Reps @ 50%
*Base off of Jerk 1-RM

Sunday, October 28, 2012

The Empire Classic Progression: Week 10, Day 7

Source: Rob Macklem's Flickr


Full Rest

Recover and prepare for week 11!