Saturday, January 4, 2014

Major Peak Progression: Week 1, Day 6

Source: WonderLifter's Flickr


Muscle Snatch from Blocks at the Power Position

7 Sets of 5 Reps*
*Work up to heaviest weight where you can maintain proper form and compete all reps.

Snatch Grip Push Press from Behind the Neck

7 Sets of 5 Reps*
*Work up to heaviest weight where you can maintain proper form and compete all reps.

Friday, January 3, 2014

Major Peak Progression: Week 1, Day 5

Source: The UK Telegraph


Push Press

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

Snatch Extension from Block Above the Knee

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

Thursday, January 2, 2014

Major Peak Progression: Week 1, Day 4

Source: WonderLifter's Flickr


Snatch Extension + Muscle Snatch

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

Behind the Neck Push Press

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

Mid-Grip RDL

5 Sets of 5 Reps @ 100%

Wednesday, January 1, 2014

Major Peak Progression: Week 1, Day 3

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, December 31, 2013

Major Peak Progression: Week 2, Day 2

Source: WonderLifter's Flickr


Power Snatch Balance + Overhead Squat

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

Behind the Neck Snatch Grip Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 75%
2 Sets of 4 Reps @ 80%

Snatch Extension from Blocks Above the Knee

1 Set of 5 Reps @ 70%
3 Sets of 5 Reps @ 80%

Monday, December 30, 2013

Major Peak Progression: Week 1, Day 1

Source: WonderLifter's Flickr


Muscle Snatch

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

Behind the Neck Snatch Grip Push Press

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

Back Squat

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