Saturday, August 16, 2014

Preparatory Phase Progression 2.0: Week 2, Day 6

Source: WonderLifter's Flickr


Snatch

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

Clean + Push Jerk

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

Back Squat

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

Behind the Neck Press

4 Sets of 3 Reps

Friday, August 15, 2014

Preparatory Phase Progression 2.0: Week 2, Day 5

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Thursday, August 14, 2014

Preparatory Phase Progression 2.0: Week 2, Day 4

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

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

Push Press

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

Front Squat

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

Snatch Extension from Blocks Above the Knee

4 Sets of 3 Reps @ 80%

Wednesday, August 13, 2014

Preparatory Phase Progression 2.0: Week 2, Day 3

Source: WonderLifter's Flickr


Power Snatch

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

Power Clean

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

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 5 Reps @ 75%

Snatch Pull (Going Down Slowly)

3 Sets of 2 Reps @ 90%

Hyperextensions

3 Sets of 10 Reps

Tuesday, August 12, 2014

Preparatory Phase Progression 2.0: Week 2, Day 2

Source: 


Power Clean Blocks Above the Knee + Push Press

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

Clean + Front Squat

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

Behind the Neck Jerk

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

Clean Pull from Blocks Above the Knee

4 Sets of 4 Reps @ 100%

Press

4 Sets of 5 Reps

Monday, August 11, 2014

Preparatory Phase Progression 2.0: Week 2, Day 1

Source: Rob Macklem's Flickr


Muscle Snatch + Overhead Squat

4 Sets of 3 Mu.Sn. + 2 Oh.S. @ 60%

Snatch Push Press

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

Back Squat

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

Snatch Grip RDL

3 Sets of 5 Reps @ 100%

Sunday, August 10, 2014

Preparatory Phase Progression 2.0: Week 1, Day 7

Source: www.maviboncuk.blogspot.com


Full Rest Day

Recover and prepare for week 2!