Saturday, August 9, 2014

Preparatory Phase Progression 2.0: Week 1, Day 6

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Back Squat

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

Press

6 Sets of 3 Reps

Friday, August 8, 2014

Preparatory Phase Progression 2.0: Week 1, Day 5

Source: WonderLifter's Flickr


Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 Sets of 3 Reps @ 75%

Power Clean + Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 2 Reps @ 75%

Front Squat

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

RDL

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

Thursday, August 7, 2014

Preparatory Phase Progression 2.0: Week 1, Day 4

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, August 6, 2014

Preparatory Phase Progression 2.0: Week 1, Day 3

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean

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

Back Squat

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

Snatch Pull (Going Down Slowly)

3 Sets of 2 Reps @ 90%

Hyperextensions

3 Sets of 10 Reps

Tuesday, August 5, 2014

Preparatory Phase Progression 2.0: Weel 1, Day 2

Source: WonderLifter's Flickr


Power Clean from Blocks Above the Knee

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

Clean + Front Squat

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

Behind the Neck Push Press

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

Clean Pull

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

Behind the Neck Press

4 Sets of 6 Reps

Monday, August 4, 2014

Preparatory Phase Progression 2.0: Week 1, Day 1

Source: WonderLifter's Flickr


Power Snatch from Blocks Above the Knee

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

Snatch

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

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
4 Sets of 4 Reps @ 75%

Snatch Extension from Blocks Above the Knee

3 Sets of 3 Reps @ 80%

Snatch RDL

3 Sets of 3 Reps @ 90%

Sunday, August 3, 2014

Intermediate Progression: Week 10, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for a new progression!