Saturday, August 23, 2014

Preparatory Phase Progression 2.0: Week 3, 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%
2 Seta 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%
2 Seta of 3 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 5 Reps @ 80%

Press

6 Sets of 3 Reps

Friday, August 22, 2014

Preparatory Phase Progression 2.0: Week 3, Day 5

Source: WonderLifter's Flickr


Active Rest Day

Athlete's Choice*

*Suggestions: Foam Roll, Roll on lacrosse ball, stretch, etc.

Thursday, August 21, 2014

Preparatory Phase Progression 2.0: Week 3, Day 4

Source: Rob Macklem's Flickr

Front Squat

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

RDL

1 Set of 2 Reps @ 100%
4 Sets of 4 Reps @ 110%

Wednesday, August 20, 2014

Preparatory Phase Progression 2.0: Week 3, Day 3

Source: WonderLifter's Flickr


Power Snatch

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

Power Clean

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

Back Squat

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

Snatch Extension (Going Down Slowly)

4 Sets of 3 Reps @ 90%

Hyperextensions

3 Sets of 10 Reps

Tuesday, August 19, 2014

Preparatory Phase Progression 2.0: Week 3, Day 2

Source: WonderLifter's Flickr


Power Clean from Blocks Above the Knee

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

Clean

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

Behind the Neck Push Press

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

Clean Pull (Going Down Slowly)

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

Behind the Neck Press

4 Sets of 6 Reps

Monday, August 18, 2014

Preparatory Phase Progression 2.0: Week 3, 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%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 2 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 5 Reps @ 80%

Snatch Extension from Blocks Above the Knee

3 Sets of 3 Reps @ 85%

Snatch RDL

4 Sets of 3 Reps @ 100%

Sunday, August 17, 2014

Preparatory Phase Progression 2.0: Week 2, Day 7

Source: www.news.cn


Full Rest Day

Recover and prepare for week 3!