Saturday, March 2, 2013

Advanced Programming: Week 15, Day 6

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%

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%

Front Squat

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

Friday, March 1, 2013

Advanced Programming: Week 15, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, February 28, 2013

Advanced Programming: Week 15, Day 4

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Jerk

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

Back Squat

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

Wednesday, February 27, 2013

Advanced Programming: Week 15, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 26, 2013

Advanced Programming: Week 15, 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%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%

Push Jerk

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 @ 70%
1 Set of 1 Rep @ 75%

Front Squat

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

Monday, February 25, 2013

Advanced Programming: Week 15, Day 1

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%

Clean + Jerk

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

Clean Pull (Video)

3 Sets of 2 Reps @ 90%

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%

Sunday, February 24, 2013

Advanced Programming: Week 14, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 15!