Saturday, March 22, 2014

Major Peak Progression: Week 11, Day 6

Source: WonderLifter's Flickrhivemind


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 97%
3 Sets of 1 Rep @ 100%

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 97%
3 Sets of 1 Rep @ 100%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 97%
3 Sets of 1 Rep @ 100%

Friday, March 21, 2014

Major Peak Progression: Week 11, Day 5

Source: WonderLifter's Flickr


Active Rest Day

Athlete's Choice*

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

Thursday, March 20, 2014

Major Peak Progression: Week 11, Day 4

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%

Front Squat

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

Wednesday, March 19, 2014

Major Peak Progression: Week 11, Day 3

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 18, 2014

Major Peak Progression: Week 11, Day 2

Source: WonderLifter's Flickr


Power Snatch

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

Power Clean + Jerk

1 Set of 2 P.Cl. + 1 Jr. @ 60%
1 Set of 2 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 2 P.Cl. + 1 Jr. @ 60%
1 Set of 2 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 2 P.Cl. + 1 Jr. @ 60%
1 Set of 2 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%

Monday, March 17, 2014

Major Peak Progression: Week 11, Day 1

Source: 


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 1 Rep @ 95%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%

45 Minutes Rest


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 1 Rep @ 95%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%

Snatch Pull

1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%

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 Rep @ 90%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

Press

3 Sets of 5 Reps

Sunday, March 16, 2014

Major Peak Progression: Week 10, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 11!