Saturday, March 1, 2014

Major Peak Progression: Week 8, Day 6

Source: WonderLifter's Flickr


Power Snatch from Blocks Below the Knee

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

Power Clean from Blocks Below the Knee

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

Snatch Pull

4 Sets of 4 Reps @ 85%

Back Squat

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

Press

4 Sets of 5 Reps

Hypers

4 Sets of 8 Reps

Friday, February 28, 2014

Major Peak Progression: Week 8, Day 5

Source: WSPORT


Active Rest

Athlete's Choice*

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

Thursday, February 27, 2014

Major Peak Progression: Week 8, Day 4

Source: WonderLifter's Flickr


Snatch

1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 3 Reps @ 75%

Clean & Jerk

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

Clean Pull

4 Sets of 3 Reps @ 90%

Front Squat

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

Weighted Hypers

4 Sets of 6 Reps

Wednesday, February 26, 2014

Major Peak Progression: Week 8, Day 3

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 25, 2014

Major Peak Progression: Week 8, Day 2

Source: WonderLifter's Flickr


Power Snatch from Blocks Below the Knee + Overhead Squat

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

Power Clean from Blocks Below the Knee

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

Press

4 Sets of 5 Reps

Monday, February 24, 2014

Major Peak Progression: Week 8, Day 1

Source: WonderLifter's Flickr


Snatch

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

Clean + Front Squat + Jerk

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

Muscle Snatch

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

Snatch Pull to the Hip

4 Sets of 3 Reps @ 95%

Back Squat

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

Weighted Hypers

4 Sets of 8 Reps

Sunday, February 23, 2014

Major Peak Progression: Week 7, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 8!