Saturday, June 8, 2013

The Jerk Progression: Week 13, 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 Sets of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

Friday, June 7, 2013

The Jerk Progression: Week 13, 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 of 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%

Thursday, June 6, 2013

The Jerk Progression: Week 13, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, June 5, 2013

The Jerk Progression: Week 13, Day 3

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%
3 Sets of 2 Reps @ 80%

Back Squat

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

Tuesday, June 4, 2013

The Jerk Progression: Week 13, Day 2

Source: Bruce Klemens' Flickr


Snatch

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

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, June 3, 2013

The Jerk Progression: Week 13, Day 1

Source: Rob Macklem's 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, June 2, 2013

The Jerk Progression: Week 12, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 13!