Saturday, May 25, 2013

The Jerk Progression: Week 11, Day 6

Source: Bruce Klemens' Flickr


Clean & Jerk

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

Clean Pull (Video)

2 Sets of 3 Reps @ 80%

Front Squat

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

Friday, May 24, 2013

The Jerk Progression: Week 11, Day 5

Source: Bruce Klemens' Flickr


Snatch

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

Behind the Neck Push Press

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

Front Squat

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

Clean Pull (Video)

2 Sets of 3 Reps @ 90%

Thursday, May 23, 2013

The Jerk Progression: Week 11, Day 4

Source: Bruce Klemens' Flickr


Active Rest

Athlete's Choice*

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

Wednesday, May 22, 2013

The Jerk Progression: Week 11, 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%
2 Sets of 2 Reps @ 80%

Back Squat

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

Tuesday, May 21, 2013

The Jerk Progression: Week 11, Day 2

Source: Bruce Klemens' Flickr


Snatch

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

Jerk

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

Clean Pull (Video)

2 Sets of 3 Reps @ 90%

Front Squat

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

Monday, May 20, 2013

The Jerk Progression: Week 11, Day 1

Source: Bruce Klemens' Flickr


Hang Snatch

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

Clean & Jerk

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

Snatch Pull (Video)

2 Sets of 3 Reps @ 90%

Back Squat

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

Sunday, May 19, 2013

The Jerk Progression: Week 10, Day 7

Source: Bruce Klemens' Flickr


Full Rest Day

Recover and prepare for week 11!