Saturday, December 29, 2012

Advanced Programming: Week 6, Day 6

Source: Rob Macklem's Flickr


Snatch Pull (Video)

5 Sets of 3 Reps @ 100%

Clean Pull (Video)

4 Sets of 3 Reps @ 100%

Front Squat

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

Good Morning

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

Friday, December 28, 2012

Advanced Programming: Week 6, Day 5

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 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 @ 80%
1 Set of 2 Reps @ 85%

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

Snatch Pull (Video)

5 Sets of 4 Reps @ 90%

Push Jerk

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 4 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%

Press

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

Thursday, December 27, 2012

Advanced Programming: Week 6, Day 4

Source: Rob Macklem's Flickr


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

Power Clean + Front Squat + Jerk

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

Abdominals

5 Sets of 30 Reps*
*Athlete's choice of exercises

Wednesday, December 26, 2012

Advanced Programming: Week 6, 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 3 Reps @ 85%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%

Snatch Pull + 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 Pull + Clean + Jerk

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

Snatch Deadlift from Blocks Above the Knee (Video)

5 Sets of 5 Reps @ 100%

Push Press

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

Press

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


Advanced Programming: Week 6, Day 2

Source: Rob Macklem's Flickr


Power Snatch + Overhead Squat

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

Power Clean + Jerk

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

Clean Pull (Video)

1 Set 5 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set 5 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set 5 Reps @ 90%
1 Set of 3 Reps @ 100%

Abdominals

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

Advanced Programming: Week 6, Day 1

Source: Rob Macklem's Flickr


Back Squat

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

Snatch

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

Clean + Jerk

1 Set of 4 Cl. + 1 Jr. @ 60%
1 Set of 4 Cl. + 1 Jr. @ 70%
1 Set of 4 Cl. + 1 Jr. @ 80%
3 Sets of 4 Cl. + 1 Jr. @ 85%

Snatch Pulls from Blocks Above the Knee (Video)

5 Sets of 4 Reps @ 100%

Press

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

Good Morning

4 Sets of 6 Reps*
*Work up to weight where you can maintain proper form.

Sunday, December 23, 2012

Advanced Programming: Week 5, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 6!