Wednesday, December 31, 2014

Beginner Progression: Week 2, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, December 30, 2014

Beginner Progression: Week 2, Day 2

Source: Rob Macklem's Flickr


Behind the Neck Push Jerk

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

Behind the Neck Jerk

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

Behind the Neck Push Press

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

RDL

4 Sets of 5 Reps @ 100%

Press

3 Sets of 10 Reps

Hyperextensions

3 Sets of 10 Reps

Monday, December 29, 2014

Beginner Progression: Week 2, Day 1

Source: Rob Macklem's Flickr


Muscle Snatch from Blocks Above the Knee

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

Power Snatch from Blocks Above the Knee

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

Snatch Push Press

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

Back Squat

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

Snatch Pull (Going Down Slowly)

3 Sets of 3 Reps @ 90%

Sunday, December 28, 2014

Beginner Progression: Week 1, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 2!

Saturday, December 27, 2014

Beginner Progression: Week 1, Day 6

Source: Rob Macklem's Flickr

Snatch

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

Clean & Jerk

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

Back Squat

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

Snatch Extension

3 Sets of 3 Reps

Friday, December 26, 2014

Beginner Progression: Week 1, Day 5

Source: Rob Macklem's Flickr


Behind the Neck Push Press

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

Behind the Neck Jerk

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

Behind the Neck Push Press

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

RDL

4 Sets of 4 Reps @ 100%

Press

3 Sets of 10 Reps

Hypers

3 Sets of 10 Reps

Thursday, December 25, 2014

Beginner Progression: Week 1, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, December 24, 2014

Beginner Progression: Week 1, Day 3

Source: Rob Macklem's Flickr


Power Clean from Blocks Above the Knee

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

Push Press

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

Front Squat

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

Clean Pull

3 Sets of 3 Reps @ 90%

Tuesday, December 23, 2014

Beginner Progression: Week 1, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, December 22, 2014

Beginner Progression: Week 1, Day 1

Source: Rob Macklem's Flickr


Muscle Snatch from Blocks Above the Knee

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

Power Snatch from Blocks Above the Knee

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

Snatch Push Press

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

Back Squat

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

Snatch Pull

3 Sets of 3 Reps @ 90%

Sunday, December 21, 2014

Competition Phase Progression: Week 8, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for the next progression!

Saturday, December 20, 2014

Competition Phase Progression: Week 8, Day 6

Source: Rob Macklem's Flickr


Snatch

Compete in a Meet or Test to Max

Clean & Jerk

Compete in a Meet or Test to Max

Friday, December 19, 2014

Competition Phase Progression: Week 8, Day 5

Source: Rob Macklem's Flickr


Power Snatch

2 Sets of 2 Reps @ 60%
2 Sets of 1 Rep @ 70%

Power Clean & Jerk

2 Sets of 2 Reps @ 60%
2 Sets of 1 Rep @ 70%

Back Squat

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

Thursday, December 18, 2014

Competition Phase Progression: Week 8, Day 4

Source: Rob Macklem's Flicker


Active Rest

Athlete's Choice*

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

Wednesday, December 17, 2014

Competition Phase Progression: Week 8, Day 3

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%

Front Squat

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

Clean Extension

4 Sets of 1 Rep @ 90%

Tuesday, December 16, 2014

Competition Phase Progression: Week 8, Day 2

Source: flickrhivemind.net


Power Snatch

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

Power Clean + Push Press

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

Back 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%

Snatch Extension

3 Sets of 2 Reps @ 85%

Monday, December 15, 2014

Competition Phase Progression: Week 8, Day 1

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%
1 Set 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%

Hang Snatch Extension from Below the Knee

4 Sets of 1 Rep @ 90%

Sunday, December 14, 2014

Competition Phase Progression: Week 7, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 8!

Saturday, December 13, 2014

Competition Phase Progression: Week 7, Day 6

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Snatch Extension

4 Sets of 2 Reps @ 90%

Friday, December 12, 2014

Competition Phase Progression: Week 7, Day 5

Source: 


Active Rest

Athlete's Choice*

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

Thursday, December 11, 2014

Competition Phase Progression: Week 7, Day 4

Source:Rob Macklem's Flickr


Snatch

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

Power Clean + Push Press

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

Back 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%

Hang Snatch Extension from Below the Knee

4 Sets of 2 Reps @ 90%

Mid-Grip RDL

4 Sets of 4 Reps @ 95%

Wednesday, December 10, 2014

Competition Phase Progression: Week 7, Day 3

Source: Rob Macklem's Flickr


Power Snatch

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

Clean & Jerk

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

Hang Clean Pull from Below the Knee

5 Sets of 3 Reps @ 100%

RDL

3 Sets of 3 Reps @ 105%

Tuesday, December 9, 2014

Competition Phase Progression: Week 7, Day 2

Source: Rob Macklem's Flickr


Snatch

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

Clean

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

Push Press

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

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%

Snatch Extension

4 Sets of 2 Reps @ 90%

Monday, December 8, 2014

Competition Phase Progression: Week 7, Day 1

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee + Push Jerk

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

Back 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%
4 Sets of 1 Rep @ 90%

Clean Pull

4 Sets of 2 Reps @ 100%

Sunday, December 7, 2014

Competition Phase Progression: Week 6, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 7!

Saturday, December 6, 2014

Competition Phase Progression: Week 6, Day 6

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Front Squat

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

Clean Pull

5 Sets of 2 Reps @ 85%

Friday, December 5, 2014

Competition Phase Progression: Week 6, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, December 4, 2014

Competition Phase Progression: Week 6, Day 4

Source: Rob Macklem's Flickr


Snatch

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

Clean

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

Back 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

4 Sets of 2 Reps @ 85%

Snatch RDL

4 Sets of 4 Reps @ 90%

Wednesday, December 3, 2014

Competition Phase Progression: Week 6, Day 3

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Push Press

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

Hang Clean Pull from Below the Knee

5 Sets of 3 Reps @ 90%

RDL

4 Sets of 4 Reps @ 95%

Tuesday, December 2, 2014

Competition Phase Progression: Week 6, Day 2

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Front Squat

Work to a Heavy Single
THEN
2 Sets of 2 Reps @ 80% of Heaviest Single

Hang Snatch Extension from Below the Knee

5 Sets of 3 Reps @ 80%

Monday, December 1, 2014

Competition Phase Progression: Week 6, Day 1

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee + Push Jerk

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

Push Press

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

Back Squat

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

Mid Grip RDL (Base % Off of Snatch)

4 Sets of 4 Reps @ 100%

Sunday, November 30, 2014

Competition Phase Progression: Week 5, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 6!

Saturday, November 29, 2014

Competition Phase Progression: Week 5, Day 6

Source: Rob Macklem's Flickr


Snatch

Work Up to a Heavy Single
-THEN-
1 Set of 2 Reps @ 75% of Heaviest Single

Clean & Jerk

Work Up to a Heavy Single
-THEN-
1 Set of 2 Reps @ 75% of Heaviest Single

Front Squat

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

Friday, November 28, 2014

Competition Phase Progression: Week 5, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, November 27, 2014

Competition Phase Progression: Week 5, Day 4

Source: Rob Macklem's Flickr


Snatch

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

Snatch Extension

4 Sets of 3 Reps @ 85%

Wednesday, November 26, 2014

Competition Phase Progression: Week 5, Day 3

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee

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

Push Press

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

Back 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%

Hang Clean Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Tuesday, November 25, 2014

Competition Phase Progression: Week 5, Day 2

Source: Rob Macklem's Flickr


Snatch

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

Clean

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

Snatch Pull

1 Set of 3 Reps @ 100%
3 Sets of 2 Reps @ 105%

Monday, November 24, 2014

Competition Phase Progression: Week 5, Day 1

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Push Press

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

Back Squat

Work Up to a Heavy Single
-Then-
3 Sets of 2 Reps @ 80% of Heaviest Single

Clean Pull

1 Set of 3 Reps @ 100%
3 Sets of 2 Reps @ 105%

Sunday, November 23, 2014

Competition Phase Progression: Week 4, Day 7

Source: www.robmacklem.com


Full Rest Day

Recover and prepare for week 5!

Saturday, November 22, 2014

Competition Phase Progression: Week 4, Day 6

Source: Rob Macklem's Flickr


Snatch

Compete in a Competition or Test Max

Clean & Jerk

Compete in a Competition or Test Max

Friday, November 21, 2014

Competition Phase Progression: Week 4, Day 5

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean & Jerk

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

Back Squat

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

Thursday, November 20, 2014

Competition Phase Progression: Week 4, Day 4

Source: Rob Macklem's Flickrhivemind


Active Rest

Athlete's Choice*

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

Wednesday, November 19, 2014

Competition Phase Progression: Week 4, Day 3

Source: Rob Macklem's Flickr


Snatch

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

Back Squat

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

Snatch Extension

4 Sets of 1 Rep @ 85%

Tuesday, November 18, 2014

Competition Phase Progression: Week 4, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Push Press

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

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%

Clean Extension

3 Sets of 3 Reps @ 85%

Monday, November 17, 2014

Competition Phase Progression: Week 4, Day 1

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Back 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 Pull

4 Sets of 2 Reps @ 90%

Sunday, November 16, 2014

Competition Phase Progression: Week 3, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 4!

Saturday, November 15, 2014

Competition Phase Progression: Week 3, Day 6

Source: Rob Macklem's Flickr


Snatch

Work to Heavy Single

Clean & Jerk

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

Hang Clean Extension from Below the Knee

3 Sets of 3 Reps @ 90%

Friday, November 14, 2014

Competition Phase Progression: Week 3, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, November 13, 2014

Competition Phase Progression: Week 3, Day 4

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean

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

Push Press

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

Back 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%
1 Set of 2 Reps @ 90%
1 Set of 1 Rep @ 95%

Hang Snatch Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Wednesday, November 12, 2014

Competition Phase Progression: Week 3, Day 3

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

Work to a Heavy Single

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

Clean Pull

4 Sets of 3 Reps @ 95%