Saturday, July 26, 2014

Intermediate Progression: Week 9, Day 6

Source: www.robmacklem.com


Active Rest

Athlete's Choice*

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

Friday, July 25, 2014

Intermediate Progression: Week 9, Day 5

Source: www.gettyimages.com


Power Snatch

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

Snatch

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

Snatch Pull

2 Sets of 2 Reps @ 90%
4 Sets of 2 Reps @ 100%

Power Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
5 Sets of 2 Reps @ 75%

Front Squats

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

Thursday, July 24, 2014

Intermediate Progression: Week 9, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, July 23, 2014

Intermediate Progression: Week 9, Day 3

Source: WonderLifter's Flickr


Power Clean

1 Set of 3 Reps @ 55%
1 Set of 3 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%
2 Sets of 2 Cl. + 2 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
4 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Extension

1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 90%

Clean Pull

4 Sets of 2 Reps @ 100%

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 @ 90%

Snatch Press + Overhead Squat

3 Sets of 3 Sn.Pr. + 2 Oh.S.

Tuesday, July 22, 2014

Intermediate Progression: Week 9, Day 2

Source: www.myorope.com


Active Rest

Athlete's Choice*

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

Monday, July 21, 2014

Intermediate Progression: Week 9, Day 1

Source: Rob Macklem's Flickr


Power Snatch

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

Snatch

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

Snatch Extension

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

Snatch Pull

4 Sets of 2 Reps @ 100%

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 @ 90%
2 Sets of 1 Rep @ 95%

Sunday, July 20, 2014

Intermediate Progression: Week 8, Day 7

Source: 


Full Rest Day

Recover and prepare for week 9!