Saturday, November 2, 2013

Preparatory Phase Progression: Week 4, Day 6

Source: WonderLifter's Flickr


Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 50%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 65%

Snatch

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

Clean & Jerk

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

Front Squat

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

Friday, November 1, 2013

Preparatory Phase Progression: Week 4, Day 5

Source: WonderLifter's Flickr


Muscle Snatch

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 65%
2 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 6 Reps @ 60%
1 Set of 5 Reps @ 65%
2 Sets of 4 Reps @ 70%

Thursday, October 31, 2013

Preparatory Phase Progression: Week 4, Day 4

Source: WonderLifter's Flickr


Snatch + Hang Snatch Below the Knee

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

Clean

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 85%

Front Squat

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

Snatch RDL

5 Sets of 5 Reps @ 95%

Wednesday, October 30, 2013

Preparatory Phase Progression: Week 4, Day 3

Source: WonderLifter's Flickr


A.M.


Power Snatch from Blocks at the Power Position

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

Power Clean from Blocks at the Power Position

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

Snatch Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
2 Sets of 4 Reps @ 70%

Snatch Balance

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

P.M.


Back Squat

1 Set of 6 Reps @ 60%
2 Sets of 5 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 6 Reps @ 80%

Clean Pull (Going Down Slowly)

2 Sets of 5 Reps @ 90%
3 Sets of 4 Reps @ 100%

Tuesday, October 29, 2013

Preparatory Phase Progression: Week 4, Day 2

Source: WonderLifter's Flickr


Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 50%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 70%

Snatch Extension + Snatch

1 Set of 2 Sn.Ext. + 4 Sn. @ 60%
1 Set of 2 Sn.Ext. + 4 Sn. @ 70%
2 Sets of 2 Sn.Ext. + 3 Sn. @ 80%

Clean + Front Squat

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

Front Squat

1 Set of 5 Reps @ 50%
1 Set of 4 Reps @ 60%
1 Set of 6 Reps @ 70%
2 Sets of 3 Reps @ 80%

Snatch Extension

1 Set of 5 Reps @ 70%
2 Sets of 5 Reps @ 80%
2 Sets of 4 Reps @ 90%
1 Set of 3 Reps @ 105%

Monday, October 28, 2013

Preparatory Phase Progression: Week 4, Day 1

Source: WonderLifter's Flickr


A.M


Snatch from Blocks Below the Knee

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

Behind the Neck Push Jerk

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

Clean Extension from Blocks Below the Knee

1 Set of 5 Reps @ 70%
2 Sets of 5 Reps @ 80%
2 Sets of 4 Reps @ 90%
5 Sets of 3 Reps @ 105%

P.M.


Muscle Snatch

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
2 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 65%
2 Sets of 4 Reps @ 70%

Back Squat

1 Set of 6 Reps @ 60%
2 Sets of 5 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 5 Reps @ 80%

Sunday, October 27, 2013

Preparatory Phase Progression: Week 3, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 4!