Saturday, April 20, 2013

The Jerk Progression: Week 6, Day 6

Source: Rob Macklem's Flickr


Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

Friday, April 19, 2013

The Jerk Progression: Week 6, Day 5

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Snatch Pull (Video)

5 Sets of 3 Reps @ 95%

Behind the Neck Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

Thursday, April 18, 2013

The Jerk Progression: Week 6, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, April 17, 2013

The Jerk Progression: Week 6, Day 3

Source: Rob Macklem's Flickr


Hang Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

Clean Pull (Video)

5 Sets of 3 Reps @ 95%

Tuesday, April 16, 2013

The Jerk Progression: Week 6, Day 2

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Snatch Pull (Video)

5 Sets of 3 Reps @ 95%

Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%

RDL

5 Sets of 3 Reps @ 85%

Monday, April 15, 2013

The Jerk Progression: Week 6, Day 1

Source: Rob Macklem's Flickr


Power Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
5 Sets of 2 Reps @ 85%

Clean Pull (Video)

5 Sets of 3 Reps @ 95%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
5 Sets of 3 Reps @ 85%


Sunday, April 14, 2013

The Jerk Progression: Week 5, Day 7

Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 6!