Saturday, December 14, 2013

Preparatory Phase Progression: Week 10, Day 6

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Friday, December 13, 2013

Preparatory Phase Progression: Week 10, Day 5

Source: WonderLifter's Flickr


Hang Power Snatch from Above the Knee

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

Hang Power Clean from Above the Knee

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

Behind the Neck Push Press

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

Thursday, December 12, 2013

Preparatory Phase Progression: Week 10, Day 4

Source: WonderLifter's Flickr


Snatch from Blocks Below the Knee without Moving Feet

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%
5 Sets of 2 Reps @ 85%

Snatch Extension

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

Wednesday, December 11, 2013

Preparatory Phase Progression: Week 10, Day 3

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%

Hang Power Clean from Above the Knee + Jerk

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

Behind the Neck Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 75%

P.M.


Back Squat

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

Mid Grip RDL

4 Sets of 6 Reps @ 100%

Tuesday, December 10, 2013

Preparatory Phase Progression: Week 10, Day 2

Source: WonderLifter's Flickr


Snatch without Moving Feet

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

Jerk

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

Back Squat

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

Hang Snatch Pull from Below the Knee (Going Down Slowly)

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

Monday, December 9, 2013

Preparatory Phase Progression: Week 10, Day 1

Source: WonderLifter's Flickr


A.M.


Power Snatch

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

Power Clean + Jerk

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

Snatch Balance

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%

P.M.

Behind the Neck Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 75%

Front Squat

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

Hang Clean Extension Below the Knee

1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 90%
2 Sets of 3 Reps @ 100%

Sunday, December 8, 2013

Preparatory Phase Progression: Week 9, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 10!