Saturday, January 18, 2014

Major Peak Progression: Week 2, Day 6

Source: WonderLifter's Flickr


Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
2 Sets of 3 Reps @ 85%

Clean

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
2 Sets of 3 Reps @ 85%

Back Squat

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

Mid Grip RDL

3 Sets of 5 Reps @ 100%*
*% Based Off of 1-RM Snatch

Friday, January 17, 2014

Major Peak Progression: Week 2, Day 5

Source: WonderLifter's Flickr


Behind the Neck Push Press

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

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 6 Reps @ 70%

Thursday, January 16, 2014

Major Peak Progression: Week 2, Day 4

Source: WonderLifter's Flickr


Snatch from Blocks Below the Knee

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

Clean from Blocks Below the Knee

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

Back Squat

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

Mid Grip RDL

4 Sets of 5 Reps @ 100%*
*% Based Off of 1-RM Snatch

Wednesday, January 15, 2014

Major Peak Progression: Week 2, Day 3

Source: WonderLifter's Flickr


Hang Muscle Snatch from Below the Knee

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

Power Clean

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

Push Press

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

Rest 45 Mins.


Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 5 Reps @ 75%

Clean Pull

1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
2 Sets of 4 Reps @ 110%

Tuesday, January 14, 2014

Major Peak Progression: Week 2, Day 2

Source: WonderLifter's Flickr


Snatch

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

Clean

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

Back Squat

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
4 Sets of 4 Reps @ 80%

Snatch Extension

1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%

Monday, January 13, 2014

Major Peak Progression: Week 2, Day 1

Source: WonderLifter's Flickr


Muscle Snatch

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

Behind the Neck Push Press

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

Back Squat

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 4 Reps @ 75%

Mid Grip RDL

1 Set of 8 Reps @ 90%
2 Sets of 5 Reps @ 100%*
*% Based Off of 1-RM Snatch

Sunday, January 12, 2014

Major Peak Progression: Week 1, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 2!