Saturday, May 11, 2013

The Jerk Progression: Week 9, Day 6

Source: Bruce Klemens' Flickr


Clean & Jerk

3 Sets of 2 Reps @ 75%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
2 Sets of 1 Rep @ 90%
3 Sets of 2 Reps @ 75%
2 Sets of 2 Reps @ 80%

Snatch Pull (Video)

3 Sets of 3 Reps @ 95%
2 Sets of 2 Reps @ 100%

Back Squat

2 Sets of 4 Reps @ 75%
3 Reps @ 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Friday, May 10, 2013

The Jerk Progression: Week 9, Day 5

Source: Bruce Klemens' Flickr

Snatch

2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%
2 Sets of 1 Rep @ 85%

Behind the Neck Push Press

2 Sets @ 3 Reps @ 75%
3 Sets of 2 Reps @ 80%

Front Squat

3 Sets of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

Clean Pull (Video)

3 Sets of 3 Reps @ 95%
2 Sets of 2 Reps @ 100%

Wednesday, May 8, 2013

The Jerk Progression: Week 9, Day 4

Source: Bruce Klemens' Flickr


Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 9, Day 3

Source: Bruce Klemens' Flickr


Power Snatch

2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%

Push Press

2 Sets of 3 Reps @ 75%
3 Sets of 2 Reps @ 80%

Back Squat

2 Sets of 4 Reps @ 75%
3 Sets of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Tuesday, May 7, 2013

The Jerk Progression: Week 9, Day 2

Source: Bruce Klemens' Flickr


Snatch

2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%

Clean Pull (Video)

3 Sets of 3 Reps @ 95%
2 Sets of 2 Reps @ 100%

Jerk

2 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%

Front Squat

3 Sets of 3 Reps @ 75%
3 Sets of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

Monday, May 6, 2013

The Jerk Progression: Week 9, Day1

Source: Bruce Klemens' Flickr


Hang Snatch

3 Sets of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%
2 Sets of 1 Rep @ 85%

Clean & Jerk

2 Sets of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
2 Sets of 1 Rep @ 80%
2 Sets of 1 Rep @ 85%

Snatch Pull (Video)

3 Sets of 3 Reps @ 100%
2 Sets of 2 Reps @ 105%

Back Squat

2 Sets of 5 Reps @ 75%
3 Sets of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%

Sunday, May 5, 2013

The Jerk Progression: Week 8, Day 7

Source: Rob Mackem's Flickr

Full Rest Day

Recover and prepare week 9!