Saturday, March 29, 2014

Major Peak Progression: Week 12, Day 6

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 13!

Friday, March 28, 2014

Major Peak Progression: Week 12, Day 5

Source: weibo.com


Power Snatch from Blocks Above the Knee

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

Power Clean from Blocks Above the Knee + Jerk

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

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%

Thursday, March 27, 2014

Major Peak Progression: Week 12, Day 4

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, March 26, 2014

Major Peak Progression: Week 12, Day 3

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Front Squat

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

Tuesday, March 25, 2014

Major Peak Progression: Week 12, Day 2

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Monday, March 24, 2014

Major Peak Progression: Week 12, Day 1

Source: WonderLifter's Flickr


Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 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 @ 97.5%
3 Sets of 1 Rep @ 100%
2 Sets of 1 Rep @ 80%

Clean & Jerk

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 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 @ 97.5%
3 Sets of 1 Rep @ 100%
2 Sets of 1 Rep @ 80%

Back Squat

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

Press

4 Sets of 3 Reps

Sunday, March 23, 2014

Major Peak Progression: Week 11, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 12!