Saturday, November 10, 2012

The Empire Classic Progression: Week 12, Day 6

Source: Rob Macklem's Flickr


Power Snatch

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 1 Rep @ 80%
1 Set of 1 Rep @ 85%
3 Sets of 1 Rep @ 90%

Power Clean + Jerk

3 Sets of 3 Reps @ 70%

Front Squat

3 Sets of 1 Rep @ 100%

Friday, November 9, 2012

The Empire Classic Progression: Week 12, Day 5

Source: Rob Macklem's Flickr


Clean + Jerk*

1 Set 3 Reps @ 70%
1 Set 3 Reps @ 75%
1 Set 3 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%

*1 Rep = 2 Cl. + 1 Jr.

Clean Pulls (Video)

4 Sets of 3 Reps @ 105%

Back Squats

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%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
2 Sets of 2 Reps @ 95%

Thursday, November 8, 2012

The Empire Classic Progression: Week 12, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, November 7, 2012

The Empire Classic Progression: Week 12, Day 3

Source: Rob Macklem's Flickr


Clean & Jerk

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

Clean Pulls

3 Sets of 3 Reps @ 90%

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 @ 80%

Tuesday, November 6, 2012

The Empire Classic Progression: Week 12, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, November 5, 2012

The Empire Classic Progression: Week 12, Day 1

Source: Rob Macklem's Flickr


Snatch

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 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%

Snatch Pulls (Video)

3 Sets of 3 Reps @ 110%

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%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 95%
2 Sets of 2 Reps @ 100%

Press

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%
1 Set of 2 Reps @ 85%

Sunday, November 4, 2012

The Empire Classic Progression: Week 11, Day 7

Source: Rob Macklem's Flickr


Rest Day

Recover and prepare for week 12!