Saturday, February 22, 2014

Major Peak Progression: Week 7, Day 6

Source: WonderLifter's Flickr


Snatch

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 1 Reps @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Reps @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Reps @ 90%

Clean & Jerk

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 1 Reps @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Reps @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Reps @ 90%

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 6 Reps @ 80%

Press

4 Sets of 3 Reps

Friday, February 21, 2014

Major Peak Progression: Week 7, Day 5

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Thursday, February 20, 2014

Major Peak Progression: Week 7, Day 4

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, February 19, 2014

Major Peak Progression: Week 7, Day 3

Source: WonderLifter's Flickr


Power Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 1 Rep @ 80%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 1 Rep @ 80%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 1 Rep @ 80%

Power Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 1 Rep @ 80%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 1 Rep @ 80%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
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 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 4 Reps @ 80%

Good Morning

4 Sets of 4 Reps

Tuesday, February 18, 2014

Major Peak Progression: Week 7, Day 2

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Monday, February 17, 2014

Major Peak Progression: Week 7, Day 1

Source: WonderLifer's Flickr


Snatch

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

Clean + Front Squat + Jerk

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 2 Reps @ 80%

Snatch Pull

1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
2 Sets of 3 Reps @ 90%

Back Squat

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

Press

6 Sets of 3 Reps

Sunday, February 16, 2014

Major Peak Progression: Week 6, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 7!