Saturday, March 16, 2013

The Jerk Progression: Week 1, Day 6

Source: Rob Macklem's Flickr


Power Clean + Power Jerk

1 Set of 3 P.Cl. + 3 P.Jr. @ 50%
1 Set of 3 P.Cl. + 3 P.Jr. @ 60%
3 Sets of 3 P.Cl. + 3 P.Jr. @ 70%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Snatch Pull (Video)

3 Sets of 3 Reps @ 80%

Friday, March 15, 2013

The Jerk Progression: Week 1, Day 5

Source: Rob Macklem's Flickr


Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Behind the Neck Jerk (Video)

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

RDL

3 Sets of 3 Reps @ 70%

Thursday, March 14, 2013

The Jerk Progression: Week 1, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, March 13, 2013

The Jerk Progression: Week 1, Day 3

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Tuesday, March 12, 2013

The Jerk Progression: Week 1, Day 2

Source: Rob Macklem's Flickr


Power Clean

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Snatch Pulls (Video)

3 Sets of 5 Reps @ 80%

Front Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

RDL

3 Sets of 5 Reps @ 70%

Monday, March 11, 2013

The Jerk Progression: Week 1, Day 1

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Clean & Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Clean Pulls (Video)

3 Sets of 5 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Sunday, March 10, 2013

Advanced Programming: Week 16, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for new progression!