Saturday, March 15, 2014

Major Peak Progression: Week 10, 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%
3 Sets 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%
3 Sets of 1 Rep @ 90%

Snatch Pull

4 Sets of 3 Reps @ 90%

Clean Pull

5 Sets of 2 Reps @ 85%

Back Squat

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

Press

4 Sets of 5 Reps

Friday, March 14, 2014

Major Peak Progression: Week 10, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, March 13, 2014

Major Meet Progression: Week 10, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, March 12, 2014

Major Peak Progression: Week 10, Day 3

Source: WonderLifter's Flickr


Snatch from Blocks Below the Knee

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%
3 Sets of 2 Reps @ 80%

Clean from Blocks Below the Knee + 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%

Front Squat

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

Tuesday, March 11, 2014

Major Peak Progression: Week 10, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, March 10, 2014

Major Peak Progression: Week 10, Day 1

Source: WonderLifter's Flickr


Power Snatch from Blocks Above the Knee

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

Power Clean from Blocks Above the Knee

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

Back Squat

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

Press

4 Sets of 3 Reps

Weighted Hypers

4 Sets of 6 Reps

Sunday, March 9, 2014

Major Peak Progression: Week 9, Day 7

Source: Rob Macklem


Full Rest Day

Recover and prepare for week 10!