Saturday, January 26, 2013

Advanced Programming: Week 10, Day 6

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Power Jerk

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

Clean Pull (Video)

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

Snatch Deadlift from Blocks Below the Knee (Video)

5 Sets of 3 Reps @ 100%

Front Squat

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

Abdominals

3 Sets of 30 Reps*
*Athlete's choice of exercise

Thursday, January 24, 2013

Advanced Programming: Week 10, Day 5

Source: Rob Macklem's Flickr

Snatch

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

Clean + Jerk

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

Snatch Pull (Video)

1 Set of 3 Reps @ 100%
1 Set of 1 Rep @ 105%
1 Set of 3 Reps @ 100%
1 Set of 1 Rep @ 105%
1 Set of 3 Reps @ 100%
1 Set of 1 Rep @ 105%
1 Set of 3 Reps @ 100%
1 Set of 1 Rep @ 105%

Back Squat

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

Press

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

Abdominals

3 Sets of 20 Reps

Advanced Programming: Week 10, Day 4

Source: Rob Macklem's Flickr


Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat
1 Set of 3 P.S. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 P.S. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 65%
2 Set of 3 P.S. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 70%

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. + 2 Jr. @ 70%

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

Abdominals
4 Sets of 25 Reps*
*Athlete's choice of exercise.

Wednesday, January 23, 2013

Advanced Programming: Week 10, Day 3

Source: Rob Macklem's Flickr


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

Power Clean + Push Press

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

Clean Pull (Video)

5 Sets of 3 Reps @ 90%

Snatch Deadlift from Blocks Below the Knee (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%
4 Sets of 3 Reps @ 85%

Tuesday, January 22, 2013

Advanced Programming: Week 10, Day 2

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

Power Snatch

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

Power Clean + Jerk

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

Abdominals

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

Monday, January 21, 2013

Advanced Programming: Week 10, Day 1

Source: Rob Macklem's Flickr


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%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%
3 Sets of 3 Cl. + 1 Jr. @ 80%

Push Jerk

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 2 Reps @ 70%

Snatch Pull

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

Back Squat

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

Power Clean + Press

4 Sets of 1 P.Cl. + 5 Pr.*
*Work up to weight where you can maintain proper form.

Abdominals

2 Sets of 20 Reps*
*Athlete's choice of exercise.

Sunday, January 20, 2013

Advanced Programming: Week 9, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Prepare and recover for week 10!