Saturday, August 3, 2013

Advanced Progression 2.0: Week 5, Day 6

Source: Rob Macklem's Flickr


Box Jump

2 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 1 Rep @ 90%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%

Clean & Jerk

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

Front Squat


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

Auxiliary Work


Depth Jumps

2 Sets of 7 Reps

Seated Good Mornings

3 Sets of 7 Reps

Biceps

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps

Friday, August 2, 2013

Advanced Progression 2.0: Week 5, Day 5

Source: All Things Gym


Active Rest

Athlete's Choice*

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

Thursday, August 1, 2013

Advanced Progression 2.0: Week 5, Day 4

Source: Wonderlifter's Flickr


Box Jump

2 Sets of 5 Reps

Snatch

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

Clean & Jerk

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

Front Squat

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

Snatch Pulls (Video)

1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%

Auxiliary Work


Seated Good Mornings

3 Sets of 7 Reps

Row + Press

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps

Wednesday, July 31, 2013

Advanced Progression 2.0: Week 5, Day 3

Source: Rob Macklem's Flickr


Snatch from Blocks Above the Knee

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

Clean from Blocks Above the Knee

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

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
Test Max

Clean Pull from Blocks Above the Knee (Video)

1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%
2 Sets of 2 Reps @ 110%

Tuesday, July 30, 2013

Advanced Programming 2.0: Week 5, Day 2

Source: Rob Macklem's Flickr


Snatch without Moving Feet

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

Behind the Neck Push Jerk

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

Snatch Pull from Deficit

1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 95%
2 Sets of 1 Rep @ 100%

Behind the Neck Push Press

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

Auxiliary Work


Depth Jumps

2 Sets of 7 Reps

Inverted Tricep Extension

3 Sets of 7 Reps

Abs

3 Sets of 25 Reps

Monday, July 29, 2013

Advanced Progression 2.0: Week 5, Day 1

Source: Rob Macklem's Flickr


A.M.


Power Snatch

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

Power Clean + Push Jerk

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

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 4 Reps @ 60%
1 Set of 6 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

P.M.


Snatch Balance (Video)

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%

Jerk

1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%

Clean Deadlift to Power Position

1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 110%
1 Set of 3 Reps @ 120%

Auxiliary Work


Row + Press

4 Sets of 7 Reps

Sunday, July 28, 2013

Advanced Progression 2.0: Week 4, Day 7

Source: www.zimbio.com


Full Rest Day

Recover and prepare for week 5!