Saturday, January 5, 2013

Advanced Programming: Week 7, Day 6

Source: Rob Macklem's Flickr


Snatch Pull (Video)

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

Clean Pull (Video)

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

Abdominals

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

Friday, January 4, 2013

Advanced Programming: Week 7, Day 5

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%

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%
1 Set of 2 Reps @ 80%

Clean + Jerk

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

RDL

1 Set of 5 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%

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

Good Morning

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

Thursday, January 3, 2013

Advanced Programming: Week 7, 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%
1 Set of 3 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 1 Rep @ 95%

Power Snatch + Overhead Squat

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

Power Clean + Push Jerk

1 Set of 3 P.Cl. + 3 P.Jr. @ 60%
1 Set of 3 P.Cl. + 3 P.Jr. @ 65%
3 Sets of 3 P.Cl. + 2 P.Jr. @ 70%

Abdominals

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

Wednesday, January 2, 2013

Advanced Programming: Week 7, Day 3

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%
5 Sets of 3 Reps @ 80%

Snatch

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

Clean Pull (Video)

1 Set of 5 Reps @ 80%
1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 105%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%

Push Press

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

Good Morning

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

Tuesday, January 1, 2013

Advanced Programming: Week 7, Day 2

Source: Rob Macklem's Flickr


Back Squat

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

Power Snatch

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

Power Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 65%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 1 Cl. + 1 Jr. @ 75%
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 65%

Snatch Pull (Video)

5 Sets of 3 Reps @ 100%

Abdominals

4 Sets of 25 Reps*
*Athlete's choice of exercises.

Advanced Programming: Week 7, 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%
1 Set of 4 Reps @ 85%
1 Set of 4 Reps @ 90%
4 Sets of 4 Reps @ 80%

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 2 Reps @ 90%
1 Set of 1 Rep @ 95%
4 Sets of 2 Reps @ 80%

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

Romanian Deadlift

1 Set of 5 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 5 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 5 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 5 Reps @ 90%
1 Set of 2 Reps @ 100%

Press

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

Sunday, December 30, 2012

Advanced Programming: Week 6, Day 7

Source: Rob Macklem's Flickr


Rest Day

Recover and prepare for week 7!