Saturday, February 23, 2013

Advanced Programming: Week 14, Day 6

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 66%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%

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%
1 Set of 1 P.Cl. + 1 Jr. @ 80%

Snatch Pull (Video)

3 Sets of 2 Reps @ 100%

Clean Pull (Video)

3 Sets of 2 Reps @ 100%

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 2 Reps @ 90%
1 Set of 2 Reps @ 95%

Friday, February 22, 2013

Advanced Programming: Week 14, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, February 21, 2013

Advanced Programming: Week 14, 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 @ 100%

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. @ 100%

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%
1 Set of 1 Rep @ 100%

Press

4 Sets of 2 Reps*
*Work up to weight where you can maintain proper form.

Wednesday, February 20, 2013

Advanced Programming: Week 14, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 19, 2013

Advanced Programming: Week 14, Day 2

Source: Rob Macklem's Flickr


Snatch

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

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 1 Rep @ 90%

Monday, February 18, 2013

Advanced Programming: Week 14, 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 @ 100%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%

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. @ 100%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%
1 Set of 1 Cl. + 1 Jr. @ 100%

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 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 2 Reps @ 95%
1 Set of 1 Rep @ 100%

Press

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

Sunday, February 17, 2013

Advanced Programming: Week 13, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 14!