Saturday, December 22, 2012

Advanced Programming: Week 5, Day 6

Source: Rob Macklem's Flickr


Snatch

Work up to 1 rep max.

Clean & Jerk

Work up to 1 rep max.

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%

Snatch Pull (Video)

4 Sets of 4 Reps @ 90%

Clean Pull (Video)

5 Sets of 4 Reps @ 85%

Good Morning

4 Sets of 8 Reps

Friday, December 21, 2012

Advanced Programming: Week 5, 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%
2 Sets of 3 Reps @ 85%

Snatch

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

Clean + Jerk

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

Clean Deadlift on Blocks from Below the Knee

1 Set of 5 Reps @ 80%
1 Set of 4 Reps @ 90%
1 Set of 1 Rep @ 100%
1 Set of 4 Reps @ 90%
1 Set of 1 Rep @ 100%
1 Set of 4 Reps @ 90%
1 Set of 1 Rep @ 100%

Thursday, December 20, 2012

Advanced Programming: Week 5, Day 4

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%
4 Sets of 3 Reps @ 85%

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

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

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%
3 Sets of 3 P.Cl. + 3 F.S. + 2 Jr. @ 70%

Wednesday, December 19, 2012

Advanced Programming: Week 5, Day 3

Source: Rob Macklem's Flickr


Front Squat

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

Snatch

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%
4 Sets of 3 Reps @ 80%

Clean + Jerk

1 Set of 3 Cl. + 1 Jr. @ 60%
1 Set of 3 Cl. + 1 Jr. @ 70%
1 Set of 3 Cl. + 1 Jr. @ 80%
1 Set of 3 Cl. + 1 Jr. @ 85%
1 Set of 2 Cl. + 1 Jr. @ 90%
3 Sets of 3 Cl. + 1 Jr. @ 80%

Snatch Deadlift from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%

Press

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

Tuesday, December 18, 2012

Advanced Programming: Week 5, 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%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 80%

Power Snatch + Overhead Squat

1 Set of 3 P.Sn. + 3 Oh.S. @ 60%
1 Set of 3 P.Sn. + 3 Oh.S. @ 65%
2 Sets of 3 P.Sn. + 3 Oh.S. @ 70%

Power Clean + Push Jerk

1 Set of 3 P.Cl. + 1 P.Jr. @ 60%
1 Set of 3 P.Cl. + 1 P.Jr. @ 65%
3 Sets of 3 P.Cl. + 1 P.Jr. @ 70%

Clean Pull (Video)

1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%

Behind the Neck Snatch Grip Press

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

Monday, December 17, 2012

Advanced Programming: Week 5, Day 1

Source: Rob Macklem's Flickr


Back Squat

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
5 Sets of 5 Reps @ 80%

Snatch

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

Clean + Jerk

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

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 85%
3 Sets of 4 Reps @ 95%

Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
3 Sets of 3 Reps @ 70%

Good Morning

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

Sunday, December 16, 2012

Advanced Programming: Week 4, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 5!