Saturday, September 13, 2014

Preparatory Phase Progression 2.0: Week 6, Day 6

Source: Rob Macklem's Flickr


Snatch

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

Back Squat

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

Snatch Extension

4 Sets of 4 Reps @ 90%

Friday, September 12, 2014

Preparatory Phase Progression 2.0: Week 6, Day 5

Source: Rob Macklem's Flickr


Push Press

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

Push Jerk

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

Front Squat + Jerk

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

RDL

5 Sets of 5 Reps @ 100%

Press

5 Sets of 4 Reps

Thursday, September 11, 2014

Preparatory Phase Progression 2.0: Week 6, Day 4

Source: WonderLifter's Flickr


Snatch from Blocks Below the Knee

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

Clean from Blocks Below the Knee + Front Squat

1 Set of 3 Cl.Bl.Be.Kn. + 2 F.S. @ 60%
1 Set of 3 Cl.Bl.Be.Kn. + 2 F.S. @ 70%
3 Sets of 3 Cl.Bl.Be.Kn. + 2 F.S. @ 80%

Front Squat

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

Clean Pull

4 Sets of 4 Reps @ 100%

Wednesday, September 10, 2014

Preparatory Phase Progression 2.0: Week 6, Day 3

Source: WonderLifter's Flickr


Power Snatch + Overhead Squat

1 Set of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
3 Sets of 2 Reps @ 75%

Power Clean + Push Jerk

1 Set of 4 P.Cl. + 3 P.Jr. @ 60%
1 Set of 3 P.Cl. + 3 P.Jr. @ 70%
3 Sets of 3 P.Cl. + 2 P.Jr. @ 75%

Back Squat

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

Snatch RDL

5 Sets of 4 Reps @ 100%

Hyperextension

3 Sets of 10 Reps

Tuesday, September 9, 2014

Preparatory Phase Progression 2.0: Week 6, 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%
3 Sets of 2 Reps @ 75%

Clean + Front Squat + Jerk

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

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
3 Sets of 2 Reps @ 75%

Clean Pull from Blocks Below the Knee

1 Set of 4 Reps @ 100%
4 Sets of 4 Reps @ 105%

Bent Over Rows

5 Sets of 5 Reps

Monday, September 8, 2014

Preparatory Phase Progression 2.0: Week 6, Day 1

Source: WonderLifter's Flickr


Power Snatch from Blocks Above the Knee

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

Snatch

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

Snatch Pull from Blocks Below the Knee

4 Sets of 4 Reps @ 95%

Back Squat

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

Snatch Press

5 Sets of 3 Reps

Sunday, September 7, 2014

Preparatory Phase Progression 2.0: Week 5, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 6!