Saturday, November 30, 2013

Preparatory Phase Progression: Week 8, Day 6

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Front Squat

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

Friday, November 29, 2013

Preparatory Phase Progression: Week 8, Day 5

Source: WonderLifter's Flickr


Power Snatch from Blocks at the Power Position

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

Behind the Neck Push Press

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

Thursday, November 28, 2013

Preparatory Phase Progression: Week 8, Day 4

Source: WonderLifter's Flickr


Snatch

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

Clean from Blocks Below the Knee

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

Snatch Pull

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
1 Set of 3 Reps @ 110%
1 Set of 3 Reps @ 115%
1 Set of 3 Reps @ 120%

Wednesday, November 27, 2013

Preparatory Phase Progression: Week 8, Day 3

Source: WonderLifter's Flickr


A.M.


Mid Grip Hang Snatch from Above the Knee

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

Power Snatch Balance

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

Push Press

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

P.M.


Back Squat

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

Clean Extension

1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 90%
3 Sets of 3 Reps @ 100%

Tuesday, November 26, 2013

Preparatory Phase Progression: Week 8, Day 2

Source: WonderLifter's Flickr


Hang Snatch from Below the Knee

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

Behind the Neck Jerk

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

Front Squats

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

Mid Grip RDL

4 Sets of 5 Reps @ 100%

Monday, November 25, 2013

Preparatory Phase Progression: Week 8, Day 1

Source: WonderLifter's Flickr


A.M.

Power Snatch

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

Snatch Balance

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

Behind the Neck Push Press

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
1 Set of 3 Reps @ 70%
6 Sets of 2 Reps @ 75%

P.M.


Back Squat

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


Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 90%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 105%
2 Sets of 3 Reps @ 110%

Sunday, November 24, 2013

Preparatory Phase Progression: Week 7, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 8!