Saturday, January 11, 2014

Major Peak Progression: Week 1, Day 6

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Friday, January 10, 2014

Major Peak Progression: Week 1, Day 5

Source: WonderLifter's Flickr


Front Squat

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

Partial Front Squat

1 Set of 5 Reps @ 90%
1 Set of 5 Reps @ 100%
3 Sets of 5 Reps @ 110%

Thursday, January 9, 2014

Major Peak Progression: Week 1, Day 4

Source: WonderLifter's Flickr


Hang Muscle Snatch from Above the Knee

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

Push Press

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

RDL

1 Set of 5 Reps @ 90%
1 Set of 5 Reps @ 100%
1 Set of 5 Reps @ 110%
1 Set of 5 Reps @ 115%
1 Set of 5 Reps @ 120%

Wednesday, January 8, 2014

Major Peak Progression: Week 2, Day 3

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, January 7, 2014

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%
4 Sets of 2 Reps @ 80%

Snatch Push Press

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

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 3 Reps @ 90%

Monday, January 6, 2014

Major Peak Meet: Week 2, Day 1

Source: WonderLifter's Flickr


Hang Muscle Snatch from Below the Knee

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

Power Clean + Push Press

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

Mid Grip RDL

5 Sets of 5 Reps @ 100%*
*Percentages Based on Snatch

Sunday, January 5, 2014

Major Peak Progression: Week 1, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 2!