Saturday, February 9, 2013

Advanced Programming: Week 12, Day 6

Source: Rob Macklem's Flickr


Snatch

Lift to Max

Clean & Jerk

Lift to Max

Front Squat

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%

Friday, February 8, 2013

Advanced Programming: Week 12, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, February 7, 2013

Advanced Programming: Week 12, Day 4

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 65%
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. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 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 @ 85%
1 Set of 1 Rep @ 90%

Wednesday, February 6, 2013

Advanced Programming: Week 12, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 5, 2013

Advanced Programming: Week 12, Day 2

Source: Rob Macklem's Flickr


Snatch

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

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%
2 Sets of 1 Cl + 1 Jr. @ 85%

Clean Pull (Video)

4 Sets of 2 Reps @ 100%

Front Squat

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

Monday, February 4, 2013

Advanced Programming: Week 12, 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 2 Reps @ 105%
1 Set of 3 Reps @ 100%
1 Set of 1 Rep @ 105%

Front Squat

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 @ 100%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%

Press

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

Sunday, February 3, 2013

Advanced Programming: Week 11, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 12!