Saturday, October 5, 2013

Advanced Progression 2.0: Week 14, Day 6Com

Source: WonderLifter's Flickr


Compete in Meet

If you cannot compete in a meet, lift to a 1-rep max in both the snatch and clean & jerk.

Friday, October 4, 2013

Advanced Progression 2.0: Week 14, Day 5

Source: WonderLifter's Flickr


Jumps

1 Set of 5 Reps

Snatch

3 Sets of 2 Reps @ 50%

Clean & Jerk

2 Sets of 2 Reps

Back Squat

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

Thursday, October 3, 2013

Advanced Progression 2.0: Week 14, Day 4

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, October 2, 2013

Advanced Progression 2.0: Week 14, Day 3

Source: WonderLifter's Flickr


Box Jump

1 Set of 5 Reps

Power Snatch

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

Power Clean

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

Front Squat

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

Snatch Pull Below the Knee

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

Tuesday, October 1, 2013

Advanced Progression 2.0: Week 14, Day 2

Source: WonderLifter's Flickr


Push Ups

2 Sets of 5 Reps

Snatch

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

Back Squat

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

Auxiliary Work


Press

2 Sets of 3 Reps

Depth Jumps

2 Sets of 3 Reps

Monday, September 30, 2013

Advanced Progression 2.0: Week 14, Day 1

Source: WonderLifter's Flickr


Box Jumps

1 Set of 5 Reps

Power Snatch

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

Power Clean

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

Front Squat

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

Snatch Pull (Video)

1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 90%

Auxiliary Work


Depth Jump

2 Sets of 5 Reps

Sunday, September 29, 2013

Advanced Progression 2.0: Week 13, Day 7

Source: Wonderlifter's Flickr


Full Rest Day

Recover and prepare for week 14!