Saturday, December 7, 2013

Preparatory Phase Progression: Week 9, Day 6

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Friday, December 6, 2013

Preparatory Phase Progression: Week 9, Day 5

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Front Squat

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%

Thursday, December 5, 2013

Preparatory Phase Progression: Week 9, Day 4

Source: WonderLifter's Flickr


Mid Grip Snatch

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

Behind the Neck 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%
2 Sets of 2 Reps @ 90%

Front Squat

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

Snatch Extension (Going Down Slowly)

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

Wednesday, December 4, 2013

Preparatory Phase Progression: Week 9, Day 3

Source: WonderLifter's Flickr


A.M.


Power Snatch from Blocks Above the Knee

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

Power Clean from Blocks Above the Knee

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

P.M.


Back Squat

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

Clean Pull

1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 2 Reps @ 110%
3 Sets of 2 Reps @ 115%

Tuesday, December 3, 2013

Preparatory Phase Progression: Week 9, Day 2

Source: WonderLifter's Flickr


Snatch Without Moving Feet

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

Clean + Push Jerk

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

Front Squat

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

Mid Grip RDL

3 Sets of 6 Reps @ 100%

Monday, December 2, 2013

Preparatory Phase Progression: Week 9, Day 1

Source: WonderLifter's Flickr


A.M.


Hang Power Snatch from Above the Knee

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

Power Clean

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

Snatch Balance

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

P.M.


Push Press

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

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Hang Clean Extension from Above the Knee

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

Sunday, December 1, 2013

Preparatory Phase Progression: Week 8, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 9!