Saturday, December 8, 2012

Advanced Programming: Week 3, Day 6

Source: Rob Macklem's Flickr


Back Squats

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 85%

Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%

Snatch Pulls (Video)

5 Sets of 4 Reps @ 100%

Press

4 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Good Mornings

4 Sets of 5 Reps*
*Work up to weight where you can maintain proper form.

Abdominals

3 Sets of 30 Reps*
*Athlete's choice for exercises.

Friday, December 7, 2012

Advanced Programming: Week 3, Day 5

Source: Rob Macklem's Flickr


Front Squat

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

Power Snatch + Snatch Grip Behind the Neck Push Press

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%
1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%
1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%
1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

Clean Deadlift

1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 4 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 4 Reps @ 90%

Abdominals

4 Sets of 30 Reps*
*Athlete's choice for exercises.

Thursday, December 6, 2012

Advanced Programming: Week 3, Day 4

Source: Rob Macklem's Flickr


Snatch Pulls + Snatch

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

Clean Pulls + Clean

1 Set of 3 Cl.Pu. + 1 Cl. @ 60%
1 Set of 3 Cl.Pu. + 1 Cl. @ 70%
3 Sets of 3 Cl.Pu. + 1 Cl. @ 80%

Jerk*

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep1 @ 95%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

*Jerks are from the rack.

Back Squat

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

Press

5 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Good Mornings

4 Sets of 8 Reps*
*Work up to weight where you can maintain proper form.

Wednesday, December 5, 2012

Advanced Programming: Week 3, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, December 4, 2012

Advanced Programming: Week 3, Day 2

Source: Rob Macklem's Flickr


Back Squat

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

Power Snatch

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%

Clean Pulls (Video)

1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 4 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 4 Reps @ 90%

Front Squat + Jerk

1 Set of 3 F.S. + 1 Jr. @ 60%
1 Set of 3 F.S. + 1 Jr. @ 70%
4 Sets of 2 F.S. + 1 Jr. @ 80%

Abdominals

3 Sets of 30 Reps*
*Athlete's choice of exercises.

Monday, December 3, 2012

Advanced Programming: Week 3, Day 1

Source: Rob Macklem's Flickr


Back Squat

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

Snatch

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

Clean & Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
3 Sets of 2 Cl. + 1 Jr. @ 85%

Behind the Neck Push Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Reps @ 75%
1 Set of 3 Reps @ 65%
1 Set of 2 Reps @ 70%

Snatch Deadlift (Video)

1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg
1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg
1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg
1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg

Sunday, December 2, 2012

Advanced Programming: Week 2, Day 7

Source: Rob Macklem's Flickr


Rest Day

Recover and prepare for week 3!