Saturday, July 5, 2014

Intermediate Progression: Week 6, Day 6

Source: WonderLifter's Flickr


Hang Muscle Snatch from Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 2 Reps @ 65%

Snatch

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

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
3 Sets of 3 Reps @ 105%

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

6 Sets of 3 Reps

Hyperextensions

3 Sets of 10 Reps

Friday, July 4, 2014

Intermediate Progression: Week 6, Day 5

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Thursday, July 3, 2014

Intermediate Progression: Week 6, Day 4

Source: WonderLifter's Flickr


Power Clean from Blocks Above the Knee + Push Press

1 Set of 2 P.Cl.Bl.Ab.Kn. + 2 P.Pr. @ 50%
1 Set of 2 P.Cl.Bl.Ab.Kn. + 2 P.Pr. @ 60%
3 Sets of 2 P.Cl.Bl.Ab.Kn. + 2 P.Pr. @ 70%

Clean

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

Clean Pull

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
2 Sets of 2 Reps @ 110%

Front Squat + Jerk

1 Set of 2 F.S. + 2 Jr. @ 60%
1 Set of 2 F.S. + 2 Jr. @ 70%
3 Sets of 2 F.S. + 2 Jr. @ 80%

Hyperextensions

3 Sets of 10 Reps

Wednesday, July 2, 2014

Intermediate Progression: Week 6, Day 3

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, July 1, 2014

Intermediate Progression: Week 6, Day 2

Source: WonderLifter's Flickr


Hang Power Snatch from Below the Knee

1 Set of 5 Reps @ 55%
1 Set of 5 Reps @ 65%
3 Sets of 2 Reps @ 75%

Clean + Jerk

1 Set of 2 Cl. + 2 Jr. @ 60%
1 Set of 2 Cl. + 2 Jr. @ 70%
1 Set of 2 Cl. + 2 Jr. @ 80%
3 Sets of 2 Cl. + 2 Jr. @ 85%

Front 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%

RDL

1 Set of 5 Reps @ 100%
1 Set of 3 Reps @ 110%
1 Set of 3 Reps @ 115%
2 Sets of 2 Reps @ 120%

Press

5 Sets of 4 Reps

Monday, June 30, 2014

Intermediate Progression: Week 6, Day 1

Source: WonderLifter's Flickr


Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Snatch

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

Snatch Extension

5 Sets of 3 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 1 Rep @ 90%
1 Set of 5 Reps @ 80%

Snatch RDL

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
2 Sets of 3 Reps @ 110%

Sunday, June 29, 2014

Intermediate Progression: Week 5, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 6!