Saturday, April 26, 2014

Major Peak Progression: Week 16, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, April 25, 2014

Major Peak Progression: Week 16, Day 5

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%

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%

RDL

5 Sets of 4 Reps @ 85%

Back 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%
1 Set of 1 Rep @ 90%
1 Set of 3 Reps @ 80%

Snatch Press

4 Sets of 3 Reps

Thursday, April 24, 2014

Major Peak Progression: Week 16, Day 4

Source: Rob Macklem's Flickrhivemind


Active Rest

Athlete's Choice*

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

Wednesday, April 23, 2014

Major Peak Progression: Week 16, Day 3

Source: Bruce Klemens Weightlifting Photos


Power Snatch from Blocks Above the Knee

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 2 Reps @ 70%

Power Clean from Blocks Above the Knee + Jerk

1 Set of 2 P.Cl.Bl.Ab.Kn. + 1 Jr. @ 60%
1 Set of 2 P.Cl.Bl.Ab.Kn. + 1 Jr. @ 65%
1 Set of 2 P.Cl.Bl.Ab.Kn. + 1 Jr. @ 70%
1 Set of 1 P.Cl.Bl.Ab.Kn. + 1 Jr. @ 75%
3 Sets of 2 P.Cl.Bl.Ab.Kn. + 1 Jr. @ 70%

Clean Pull

3 Sets of 3 Reps @ 85%

Front Squat

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

Seated Press

4 Sets of 4 Reps

Tuesday, April 22, 2014

Major Peak Progression: Week 16, Day 2

Source: www.fipcf.it/


Active Rest

Athlete's Choice*

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

Monday, April 21, 2014

Major Peak Progression: Week 16, Day 1

Source: WonderLifter's Flickr

Snatch

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%


Clean & Jerk

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%

Snatch Pull

4 Sets of 3 Reps @ 90%

Back Squat

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

Behind the Neck Press

4 Sets of 5 Reps

Weighted Hyperextensions

3 Sets of 10 Reps

Sunday, April 20, 2014

Major Peak Progression: Week 15, Day 7

Source: www.robmacklem.com


Full Rest Day

Recover and prepare for week 16!