Saturday, January 19, 2013

Advanced Programming: Week 9, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, January 18, 2013

Advanced Programming: Week 9, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, January 17, 2013

Advanced Programming: Week 9, Day 4

Source: Rob Macklem's Flickr


Back Squats

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

Power Clean + Front Squat + Push Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 P.Jr. @ 60%
1 Set of 3 P.Cl. + 3 F.S. + 3 P.Jr. @ 65%
1 Set of 3 P.Cl. + 3 F.S. + 3 P.Jr. @ 70%
1 Set of 1 P.Cl. + 2 F.S. + 2 P.Jr. @ 75%
2 Sets of 3 P.Cl. + 3 F.S. + 2 P.Jr. @ 65%

Abdominals

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

Wednesday, January 16, 2013

Advanced Programming: Week 9, Day 3

Source: Rob Macklem's Flick


Front Squat

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
5 Sets of 3 Reps @ 80%

Snatch

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

Clean + Jerk

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

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%

Behind the Neck Push Press

1 Set of 5 Reps @ 60%
1 Set of 4 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 65%

Good Morning

4 Sets of 8 Reps

Tuesday, January 15, 2013

Advanced Programming: Week 9, Day 2

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 3 Reps @ 80%
1 Set of 2 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%
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 1 P.Sn. + 2 B.N.Sn.G.P.Pr. + 2 Oh.S. @ 75%
2 Sets of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 65%

Abdominals

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

Monday, January 14, 2013

Advanced Programming: Week 9, Day 1

Source: Rob Macklem's Flickr


Back Squat

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
5 Sets of 3 Reps @ 80%

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%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
3 Sets of 3 Reps @ 80%

Clean + Jerk

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

Front Squat + Jerk

4 Sets of 2 F.S. + 2 Jr. @ 80%

Snatch Pull (Video)

5 Sets of 3 Reps @ 100%

Press

4 Sets of 5 Reps

Good Morning

4 Sets of 8 Reps

Sunday, January 13, 2013

Advanced Programming: Week 8, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 9!