Saturday, April 6, 2013

The Jerk Progression: Week 4, Day 6

Source: Rob Macklem's Flickr


Power Clean + Push Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

Snatch Pulls (Video)

3 Sets of 5 Reps @ 80%

Friday, April 5, 2013

The Jerk Progression: Week 4, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%

Behind the Neck Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%

RDL

3 Sets of 5 Reps @ 80%

Thursday, April 4, 2013

The Jerk Progression: Week 4, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, April 3, 2013

The Jerk Progression: Week 4, Day 3

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%

Behind the Neck Push Press

3 Sets of 5 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

Tuesday, April 2, 2013

The Jerk Progression: Week 4, Day 2

Source: Rob Macklem's Flickr


Power Clean

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%

Snatch Pull (Video)

3 Sets of 5 Reps @ 90%

Front Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

RDL

3 Sets of 5 Reps @ 80%

Monday, April 1, 2013

The Jerk Progression: Week 4, Day 1

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%

Clean Pull (Video)

3 Sets of 5 Reps @ 90%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

Press

3 Sets of 5 Reps @ 80%*
*Percentage based off of 1-RM snatch.

Sunday, March 31, 2013

The Jerk Progression: Week 3, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 4!