Saturday, May 3, 2014

Major Peak Progression: Week 17, Day 6

Source: Rob Macklem's Flickr


Active Rest Day

Athlete's Choice*

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

Friday, May 2, 2014

Major Peak Progression: Week 17, Day 5

Source: Flickrhivemind


Power Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 1 Rep @ 70%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 1 Rep @ 70%

Power Clean + Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 1 Rep @ 70%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 1 Rep @ 70%

Front 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%
3 Sets of 1 Rep @ 90%

Push Press

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

Thursday, May 1, 2014

Major Peak Progression: Week 17, 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 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%

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

3 Sets of 2 Reps @ 95%

Front 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%
1 Set of 1 Rep @ 95%

Wednesday, April 30, 2014

Major Peak Progression: Week 17, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, April 29, 2014

Major Peak Progression: Week 17, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Jerk

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

Good Mornings

4 Sets of 3 Reps

Press

4 Sets of 3 reps

Monday, April 28, 2014

Major Peak Progression: Week 17, Day 1

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 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%

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

3 Sets of 2 Reps @ 95%

Front 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%
1 Set of 1 Rep @ 95%

Sunday, April 27, 2014

Major Peak Progression: Week 16, Day 7


Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 17!