Saturday, November 17, 2012

The Empire Classic Progression: Week 13, Day 6

Source: Rob Macklem's Flickr


Snatch

Work to Find New 1-RM

Clean & Jerk

Work to Find New 1-RM

Friday, November 16, 2012

The Empire Classic Progression: Week 13, Day 5

Source: Rob Macklem's Flickr


Active Rest

Light stretching and mobilization to prepare for meet or maxing out tomorrow!

Thursday, November 15, 2012

The Empire Classic Progression: Week 13, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, November 14, 2012

The Empire Classic Progression: Week 13, Day 3

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 1 Rep @ 70%

Power Clean + Jerk

3 Sets of 2 P.Cl. + 1 Jr. @ 60%

Back Squat

3 Sets of 3 Reps @ 80%

Tuesday, November 13, 2012

The Empire Classic Progression: Week 13, Day 2

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%

Power Clean + Jerk

1 Set of 2 P.Cl. + 1 Jr. @ 60%
1 Set of 2 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%

Monday, November 12, 2012

The Empire Classic Progression: Week 13, Day 1

Source: Rob Macklem's Flickr


Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%

Clean & Jerk

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

Press

4 Sets of 3 Reps @ 60%

Sunday, November 11, 2012

The Empire Classic Progression: Week 12, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for the final week of the progression!