Saturday, November 9, 2013

Preparatory Phase Progression: Week 5, 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%
2 Sets of 3 Sn.P.Pr. + 1 Oh.S. @ 65%

Snatch

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

Clean & Jerk

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

Front Squat

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

Friday, November 8, 2013

Preparatory Phase Progression: Week 5, Day 5

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Thursday, November 7, 2013

Preparatory Phase Progression: Week 5, Day 4

Source: WonderLifter's Flickr


Snatch from Blocks Below the Knee

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

Clean from Blocks Below the Knee + Jerk

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

Front Squat

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

Mid Grip RDL

5 Sets of 5 Reps @ 100%

Wednesday, November 6, 2013

Preparatory Phase Progression: Week 5, Day 3

Source: WonderLifter's Flickr


A.M.


Muscle Snatch from Blocks at the Power Position

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

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 + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 65%
3 Sets of 3 Sn.P.Pr. + 1 Oh.S. @ 70%

P.M.


Back Squat

1 Set of 4 Reps @ 60%
1 Set of 7 Reps @ 70%
3 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull

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

Tuesday, November 5, 2013

Preparatory Phase Progression: Week 5, Day 2

Source: WonderLifter's Flickr


Snatch

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

Clean + Front Squat + Jerk

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

Front Squat

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

Snatch Pull (Going Down Slowly)

1 Set of 5 Reps @ 90%
1 Set of 5 Reps @ 100%
3 Sets of 4 Reps @ 105%

Monday, November 4, 2013

Preparatory Phase Progression: Week 5, Day 6

Source: WonderLifter's Flickr


A.M.

Hang Muscle Snatch Below the Knee

2 Sets of 3 Reps @ 50%
2 Sets of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Behind the Neck Push Jerk

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

Clean Extension

2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%
1 Set of 4 Reps @ 100%

P.M.


Behind the Neck Push Press

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

Back Squat

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

Sunday, November 3, 2013

Preparatory Phase Progression: Week 4, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 5!