Saturday, August 24, 2013

Advanced Progression 2.0: Week 8, Day 6

Source: Rob Macklem's Flickr


Box Jump

2 Sets of 7 Reps

Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Reps @ 85%
3 Sets of 1 Rep @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Reps @ 85%
3 Sets of 1 Rep @ 90%

Back Squat

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

Auxiliary Work


Seated Good Mornings

2 Sets of 5 Reps

Row + Press

2 Sets of 5 Reps

Friday, August 23, 2013

Advanced Progression 2.0: Week 8, Day 5

Source: Rob Macklem's Flickr


Hand Stand Push Ups

2 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @70%
1 Set of 2 Reps @ 75%
2 Sets of 1 Rep @ 80%

Power Clean

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @70%
1 Set of 2 Reps @ 75%
2 Sets of 1 Rep @ 80%

Depth Jumps

3 Sets of 5 Reps

Thursday, August 22, 2013

Advanced Progression 2.0: Week 8, Day 4

Source: Rob Macklem's Flickr


Push Ups

2 Sets of 10 Reps

Snatch without Moving Feet

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

Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 1 Rep @ 90%

Back Squat

1 Set of 3 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%
1 Set of 1 Rep @ 95%
Work to 1-Rep Max

Snatch Pull (Video)

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

Auxiliary Work


Seated Good Mornings

2 Sets of 5 Reps

Wednesday, August 21, 2013

Advanced Progression 2.0: Week 8, Day 3

Source: Rob Macklem's Flickr


A.M.


Box Jumps

2 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 1 Rep @ 75%

Power Clean + Push Jerk

1 Set of 4 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
3 Sets of 1 Rep @ 75%

Push Press

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 75%

P.M.


Snatch Balance

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%
1 Set of 1 Rep @ 95%

Clean Pulls (Video)

1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%
1 Set of 1 Rep @ 120%

Tuesday, August 20, 2013

Advanced Progression 2.0: Week 8, Day 2

Source: www.sportivnypress.com


Box Jumps

2 Sets of 5 Reps

Snatch

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

Hang Clean Below the Knee + Jerk

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

Front Squat

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

Snatch Pull (Video)

1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 90%

Auxiliary Work


Seated Good Mornings

2 Sets of 5 Reps

Abs

2 Sets of 25 Reps

Monday, August 19, 2013

Advanced Progression 2.0: Weel 8, Day 1

Source: Rob Macklem's Flickr


A.M.


Box Jumps

2 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
Work Up to 1-Rep Max

Power Clean

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
Work Up to 1-Rep Max

Jerk

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

Push Press

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 75%

P.M.


Back Squat

1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%

Clean Pull (Video)

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

Sunday, August 18, 2013

Advanced Progression 2.0: Week 7, Day 7

Source: Xinhuanet.com


Full Rest Day

Recover and prepare for week 8!