Saturday, February 8, 2014

Major Peak Progression: Week 5, Day 6

Source: WonderLifter's Flickr


Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
4 Sets of 3 Reps @ 70%

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 3 Reps @ 70%

Snatch Extensions

1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 95%
1 Set of 3 Reps @ 90%

Back Squats

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 80%
3 Sets of 5 Reps @ 75%

Press

3 Sets of 4 Reps

Friday, February 7, 2014

Major Peak Progression: Week 5, Day 5

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Thursday, February 6, 2014

Major Peak Progression: Week 5, Day 4

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Snatch Pull

4 Sets of 4 Reps @ 85%

Front Squat

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

Behind the Neck Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 3 Reps @ 70%

Snatch Press from Squat

4 Sets of 4 Reps

Hyperextensions

3 Sets of 6 Reps

Wednesday, February 5, 2014

Major Peak Progression: Week 5, Day 3

Source: Rob Macklem's Flickr


Active Rest Day

Athlete's Choice*

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

Tuesday, February 4, 2014

Major Peak Progression: Week 5, Day 2

Source: Rob Macklem's Flickr


Power Snatch from Blocks Above the Knee + Overhead Squat

1 Set of 3 P.Sn.Bl.Ab.Kn. + 2 Oh.S. @ 60%
1 Set of 3 P.Sn.Bl.Ab.Kn. + 2 Oh.S. @ 65%
3 Sets of 2 P.Sn.Bl.Ab.Kn. + 3 Oh.S. @ 70%

Power Clean from Blocks Above the Knee

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

Clean Pull

5 Sets of 4 Sets @ 80%

Monday, February 3, 2014

Major Peak Progression: Week 5, Day 1

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Behind the Neck Push Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 3 Reps @ 70%

Snatch Pull to the Hip

4 Sets of 4 Reps @ 90%

Back Squat

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

Good Morning

4 Sets of 6 Reps

Seated Press

4 Sets of 6 Reps

Sunday, February 2, 2014

Major Peak Progression: Week 4, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 5!