Saturday, June 1, 2013

The Jerk Progression: Week 12, Day 6

Source: Bruce Klemens' Flickr


Active Rest

Athlete's Choice*

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

Friday, May 31, 2013

The Jerk Progression: Week 12, Day 5

Source: Bruce Klemens' Flickr


Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 100%

Clean Pull (Video)

3 Sets of 2 Reps @ 110%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 2 Reps @ 80%

Thursday, May 30, 2013

The Jerk Progression: Week 12, Day 4

Source: Bruce Klemens' Flickr


Active Rest

Athlete's Choice*

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

Wednesday, May 29, 2013

The Jerk Progression: Week 12, Day 3

Source: Bruce Klemens' 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%
3 Sets of 1 Rep @ 80%

Snatch Pull (Video)

3 Sets of 3 Reps @ 105%

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%
3 Sets of 3 Reps @ 80%

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%
2 Sets of 3 Reps @ 80%

Tuesday, May 28, 2013

The Jerk Progression: Week 12, Day 2

Source: Bruce Klemens' 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%
3 Sets of 1 Rep @ 80%

Clean Pull (Video)

3 Sets of 3 Reps @ 90%

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%
1 Set of 3 Reps @ 85%
1 Set of 1 Rep @ 90%
3 Sets of 1 Rep @ 100%

Monday, May 27, 2013

The Jerk Progression: Week 12, Day 1

Source: Bruce Klemens' 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 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @100%

Snatch Pull (Video)

3 Sets of 3 Reps @ 100%

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 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
2 Sets of 2 Reps @ 95%

Sunday, May 26, 2013

The Jerk Progression: Week 11, Day 7

Source: Bruce Klemens' Flickr


Full Rest Day

Recover and prepare for week 12!