Saturday, September 6, 2014

Preparatory Phase Progression 2.0: Week 5, Day 6

Source: WonderLifter's Flickr


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
10 Sets of 1 Rep*
*Work up to a heavy single

Clean & Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
10 Sets of 1 Rep*
*Work up to a heavy single

Back Squat

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

Press

6 Sets of 3 Reps

Friday, September 5, 2014

Preparatory Phase Progression 2.0: Week 5, Day 5

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Thursday, September 4, 2014

Preparatory Phase Progression 2.0: Week 5, Day 4

Source: WonderLifter's Flickr


Snatch from Blocks Below the Knee

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

Power Clean + Push Jerk

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 5 Reps @ 80%

RDL

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

Wednesday, September 3, 2014

Preparatory Phase Progression 2.0: Week 5, Day 3

Source: WonderLifter'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%
1 Set of 5 Reps @ 80%
1 Set of 7 Reps @ 70%

Snatch Pull (Going Down Slowly)

3 Sets of 3 Reps @ 95%

Hyperextension

3 Sets of 10 Reps

Tuesday, September 2, 2014

Preparatory Phase Progression 2.0: Week 5, Day 2

Source: WonderLifter's Flickr


Power Clean from Blocks at the Power Position

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%
1 Set of 3 Reps @ 80%

Push Press

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

Clean Pull from Blocks Below the Knee

1 Set of 4 Reps @ 95%
3 Sets of 4 Reps @ 105%

Bent Over Rows

4 Sets of 5 Reps

Monday, September 1, 2014

Preparatory Phase Progression 2.0: Week 5, Day 1

Source: WonderLifter's Flickr


Power Snatch from Blocks at the Power Position

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 2 Reps @ 70%

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 70%
3 Sets of 3 Sn.P.Pr. + 2 Oh.S. @ 80%

Snatch Pull from Blocks Below the Knee

4 Sets of 3 Reps @ 95%

Back Squat

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

Snatch Press

4 Sets of 4 Reps

Sunday, August 31, 2014

Preparatory Phase Progression 2.0: Week 4, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 5!