Saturday, July 19, 2014

Intermediate Progression: Week 8, Day 6

Source: WonderLifter's Flickr


Power Snatch

1 Set of 2 Reps @ 60%
4 Sets of 2 Reps @ 70%

Clean

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

Jerk

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

Clean Pull

4 Sets of 2 Reps @ 100%

Back Squat

1 Set of 4 Reps @ 65%
3 Sets of 4 Reps @ 75%

Friday, July 18, 2014

Intermediate Progression: Week 8, Day 5

Source: www.kazan2013.com


Active Rest

Athlete's Choice*

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

Thursday, July 17, 2014

Intermediate Progression: Week 8, Day 4

Source: WonderLifter's Flickr


Power Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%

Snatch

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

Snatch Pull

1 Set of 3 Reps @ 90%
4 Sets of 2 Reps @ 100%

Power Clean

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

Back Squat

1 Set of 4 Reps @ 55%
1 Set of 4 Reps @ 75%
3 Sets of 3 Reps @ 85%

Wednesday, July 16, 2014

Intermediate Progression: Week 8, Day 3

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, July 15, 2014

Intermediate Progression: Week 8, Day 2

Source: WonderLifter's Flickr


Power Snatch

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

Clean & Jerk

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%

Clean Pull

4 Sets of 2 Reps @ 100%

Front Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
2 Sets of 2 Reps @ 90%

Sunday, July 13, 2014

Intermediate Progression: Week 8, 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 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%

Snatch Pull

4 Sets of 2 Reps @ 100%

Power Clean + Push Jerk

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

Back Squats

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 90%

Intermediate Progression: Week 7, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 8!