Saturday, August 2, 2014

Intermediate Progression: Week 10, Day 6

Source: WonderLifter's Flickr


Snatch

Compete in a meet or test to MAX.

Clean & Jerk

Compete in a meet or test to MAX.

Friday, August 1, 2014

Intermediate Progression: Week 10, Day 5

Source: WonderLifter's Flickr


Power Snatch

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

Snatch

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

Power Clean + Jerk

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

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Thursday, July 31, 2014

Intermediate Progression: Week 10, Day 4

Source: Klemens Weightlifting Photo's


Active Rest

Athlete's Choice*

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

Wednesday, July 30, 2014

Intermediate Progression: Week 10, Day 3

Source: WonderLifter's Flickr


Power Snatch

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

Power Clean + Push Jerk

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

Clean & Jerk

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

Front Squat

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

Tuesday, July 29, 2014

Intermediate Progression: Week 10, Day 2

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Monday, July 28, 2014

Intermediate Progression: Week 10, Day 1

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Clean Pull

1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 90%
5 Sets of 1 Rep @ 100%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

Sunday, July 27, 2014

Intermediate Progression: Week 9, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 10!