Saturday, September 20, 2014

Preparatory Phase Progression 2.0: Week 7, Day 6

Source: WonderLifter's Flickr


Snatch

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

Clean & Jerk

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

Back Squat

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

Snatch Extension

3 Sets of 3 Reps @ 85%

Hyperextension

2 Sets of 7 Reps

Friday, September 19, 2014

Preparatory Phase Progression 2.0: Week 7, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, September 18, 2014

Preparatory Phase Progression 2.0: Week 7, Day 4

Source: WonderLifter's Flickr


Power Snatch

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

Power Clean

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

Push Press

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

RDL

4 Sets of 4 Reps @ 100%

Wednesday, September 17, 2014

Preparatory Phase Progression 2.0: Week 7, Day 3

Source: WonderLifter's Flickr


Power Clean from Blocks Above the Knee + Push Press

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

Jerk

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

Hang Clean Pull from Below the Knee

4 Sets of 4 Reps @ 90%

Press

4 Sets of 4 Reps

Tuesday, September 16, 2014

Preparatory Phase Progression 2.0: Week 7, Day 2

Source: WonderLifter's Flickr


Hang Snatch from Above the Knee

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

Hang Clean from Above the Knee

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

Front Squat

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

Bent Over Row

5 Sets of 5 Reps

Monday, September 15, 2014

Preparatory Phase Progression 2.0: Week 7, 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 Pull

4 Sets of 4 Reps @ 95%

Back Squat

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

Hyperextension

3 Sets of 7 Reps

Sunday, September 14, 2014

Preparatory Phase Progression 2.0: Week 6, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 7!