Saturday, February 2, 2013

Advanced Programming: Week 11, Day 6

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. + 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%

Snatch Pull (Video)

4 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 3 Reps @ 85%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Good Morning

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

Friday, February 1, 2013

Advanced Programming: Week 11, Day 5

Source: Rob Macklem's Flickr


Power Snatch

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

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%
1 Set of 2 Reps @ 85%

Press

4 Sets of 3 Reps*
*Work up to weight where you can maintain proper form.

Thursday, January 31, 2013

Advanced Programming: Week 11, Day 4

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%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%

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%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%

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%

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%
3 Sets of 3 Reps @ 85%

Press

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

Wednesday, January 30, 2013

Advanced Programming: Week 11, Day 3

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%

Power Clean + Jerk

1 Set of 1 P.Cl. + 1 Jr. @ 60%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 1 P.Cl. + 1 Jr. @ 80%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%

Push Jerk

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

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 90%
1 Set of 1 Rep @ 95%

Tuesday, January 29, 2013

Advanced Programming: Week 11, Day 2

Source: Rob Macklem's Flickr


Snatch

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

Clean + Jerk

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

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%

Front Squat

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%

Monday, January 28, 2013

Advanced Programming: Week 11, 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%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%

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%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%

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%

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%
3 Sets of 3 Reps @ 85%

Press

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

Sunday, January 27, 2013

Advanced Programming: Week 10, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 11!