Saturday, March 8, 2014

Major Peak Progression: Week 9, 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 Rep @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 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 Rep @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

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%
1 Set of 1 Rep @ 90%

Friday, March 7, 2014

Major Peak Progression: Week 9, Day 5

Source: http://users.telenet.be/tom.goegebuer/Gallery_EC08.html


Active Rest

Athlete's Choice*

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

Thursday, March 6, 2014

Major Peak Progression: Week 9, Day 4

Source: WonderLifter's Flickr


Snatch from Blocks Below the Knee

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

Clean from Blocks Below the Knee + Jerk

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

Clean Pull

4 Sets of 3 Reps @ 85%

Front 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%
3 Sets of 1 Rep @ 90%

Press

4 Sets of 4 Reps

Wednesday, March 5, 2014

Major Peak Progression: Week 9, Day 3

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 4, 2014

Major Peak Progression: Week 9, Day 2

Source: WonderLifter's Flickr


Power Snatch from Blocks Below the Knee

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

Power Clean from Blocks Below the Knee + Jerk

1 Set of 4 Reps @ 50$
3 Sets of 2 Reps @ 60%

Good Morning

4 Sets of 5 Reps

Monday, March 3, 2014

Major Peak Progression: Week 9, Day 1

Source: WonderLifter's Flickr


Snatch

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

Clean + Front Squat + Jerk

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

Muscle Snatch

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

Push Press

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

Snatch Pull

3 Sets of 3 Reps @ 90%

Back Squat

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

Sunday, March 2, 2014

Major Peak Progression: Week 8, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 9!