Saturday, June 29, 2013

The Jerk Progression: Week 16, Day 6

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

Friday, June 28, 2013

The Jerk Progression: Week 16, Day 5

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%

Thursday, June 27, 2013

The Jerk Progression: Week 16, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, June 26, 2013

The Jerk Progression: Week 16, Day 3

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%

Tuesday, June 25, 2013

The Jerk Progression: Week 16, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, June 24, 2013

The Jerk Progression: Week 16, 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%
1 Sets of 1 Rep @ 100%

Snatch Pull (Video)

3 Sets of 3 Reps @ 110%

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, June 23, 2013

The Jerk Progression: Week 15, Day 7

Source: Bruce Klemens' Flickr


Full Rest Day

Recover and prepare for week 16!