Saturday, July 6, 2013

Advanced Progression 2.0: Week 1, Day 6

Source: Rob Macklem's Flickr


Snatch

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 4 Reps @ 70%

Clean & Jerk

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 4 Reps @ 70%

Front Squat

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 80%

Friday, July 5, 2013

Advanced Progression 2.0: Week 1, Day 5

Source: Rob Macklem's Flickr


Power Snatch from Blocks Above the Knee (Video)

1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 3 Reps @ 70%

Power Clean from Blocks Above the Knee + Jerk (Video)

1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%
2 Sets of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
1 Set of 2 Reps @ 80%

Clean Pull from Blocks Above the Knee (Video)

3 Sets of 4 Reps @ 90%

Auxiliary Work


Hyperextensions

3 Sets of 12 Reps

Abs

3 Sets of 25 Reps

Thursday, July 4, 2013

Advanced Progression 2.0: Week 1, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, July 3, 2013

Advanced Progression 2.0: Week1, Day 3

Source: Rob Macklem's Flickr


Hang Power Snatch

1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 4 Reps @ 70%

Jerk

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
4 Sets of 3 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull (Video)

1 Set of 5 Reps @ 90%
2 Sets of 4 Reps @ 100%
1 Set of 3 Reps @ 105%

Muscle Snatch from the Hip

3 Sets of 4 Reps @ 50%

Auxiliary Work


Seated Press

2 Sets of 15 Reps

Hyperextensions

3 Sets of 15 Reps

Press

3 Sets of 15 Reps

Abs

3 Sets of 25 Reps

Tuesday, July 2, 2013

Advanced Progression 2.0: Week 1, Day 2

Source: Rob Macklem's Flickr

Vertical Jump w/ Barbell

4 Sets of 5 Reps @ 50%*
*Percentage based off of back squat 1-RM.

Snatch

1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%
2 Sets of 3 Reps @ 80%

Clean + Front Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 4 Reps @ 70%

Front Squat

1 Set of 6 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Snatch Pull (Video)

1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 3 Reps @ 90%

Auxiliary Work


Rear Raise

3 Sets of 15 Reps

Upright Row

3 Sets of 15 Reps

Forward Raise

3 Sets of 15 Reps

Dumbbell Shrug

3 Sets of 15 Reps

Monday, July 1, 2013

Advanced Progression 2.0: Week 1, Day 1

Source: Bruce Klemens' Flickr


Power Snatch from Blocks Above the Knee (Video)

1 Set of 5 Reps @ 50%
4 Sets of 4 Reps @ 60%

Power Clean from Blocks Above the Knee + Push Press (Video)

1 Set of 4 Reps @ 50%
4 Sets of 4 Reps @ 60%

Back Squat

1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Auxiliary Work


Bent Over Rows

3 Sets of 15 Reps

Hyperextensions

3 Sets of 15 Reps

Dumbbell Flys

3 Sets of 15 Reps

Dumbbell Rear Foot Elevated Split Squat

3 Sets of 15 Reps

Calf Raises

3 Sets of 15 Reps

Barbell Step Ups

3 Sets of 15 Reps

Sunday, June 30, 2013

The Jerk Progression: Week 16, Day 7

Source: Bruce Klemens' Flickr


Full Rest Day

Recover and prepare for a new progression!