Saturday, March 9, 2013

Advanced Programming: Week 16, Day 6

Source: Rob Macklem's Flickr


Snatch

Compete in a meet or find a new 1-RM

Clean & Jerk

Compete in a meet or find a new 1-RM

Friday, March 8, 2013

Advanced Programming: Week 16, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, March 7, 2013

Advanced Programming: Week 16, Day 4

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean

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

Back Squat

3 Sets of 2 Reps @ 60%

Wednesday, March 6, 2013

Advanced Programming: Week 16, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 5, 2013

Advanced Progression: Week 16, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Jerk

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

Monday, March 4, 2013

Advanced Progression: Week 16, Day 1

Source: Rob Macklem's Flickr


Snatch

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

Front Squat

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

Sunday, March 3, 2013

Advanced Programming: Week 15, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 16!