Saturday, July 13, 2013

Advanced Progression 2.0: Week 2, Day 6

Source: Rob Macklem's Flickr


Hand Stand Push Ups

2 Sets of 7 Reps

Box Jumps

3 Sets of 5 Reps

Snatch

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

Clean & Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 88%

Front Squat

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

Auxiliary Work


Good Mornings

4 Sets of 7 Reps

Row + Press (Continuous)

3 Sets of 7 Reps

Friday, July 12, 2013

Advanced Progression 2.0: Week 2, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, July 11, 2013

Advanced Progression: Week 2, Day 4

Source: Rob Macklem's Flickr


Snatch from Blocks Below the Knee

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

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

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

Front Squat

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

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%

Push Press

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

Wednesday, July 10, 2013

Advanced Progression 2.0: Week 2, Day 3

Source: Rob Macklem's Flickr


Box Jump

3 Sets of 5 Reps

Power Snatch from Blocks Above the Knee (Video)

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

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


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

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 6 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee (Video)

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

Muscle Snatch from Hip

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

Auxiliary Work


Behind the Neck Press from Squat

4 Sets of 4 Reps

Dips

4 Sets of 10 Reps

Abs

3 Sets of 25 Reps

Tuesday, July 9, 2013

Advanced Progression 2.0: Week 2, Day 2

Source: Rob Macklem's Flickr


Box Jump

3 Sets of 5 Reps

Snatch Balance (Video)

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

Snatch

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

Clean + Front Squat + Jerk

1 Set of 3 Reps @ 60%*
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 88%
*1 Rep = 1 Cl. + 1 F.S. + 1 Jr.

Front Squat

1 Set of 4 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 4 Reps @ 90%

Auxiliary Work


Depth Jumps

3 Sets of 10 Reps

Abs

3 Sets of 20 Reps

Monday, July 8, 2013

Advanced Programming 2.0: Week 2, Day 1

Source: Rob Macklem's Flickr


Push Ups

3 Sets of 7 Reps

Depth Jumps

4 Sets of 5 Reps

Power Snatch

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

Power Clean + Push Press

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

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 6 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Above the Knee (Video)

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

Hang Muscle Snatch from Hip

2 Sets of 3 Reps @ 50%

Push Press

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

Auxiliary Work


Hyperextensions

3 Sets of 12 Reps

Press

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps

Sunday, July 7, 2013

Advanced Progression 2.0: Week 1, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 2!