Saturday, October 4, 2014

Preparatory Phase Progression 2.0: Week 9, 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%
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%

Clean Pull

5 Sets of 3 Reps @ 110%

Hyperextension

2 Sets of 7 Reps

Friday, October 3, 2014

Preparatory Phase Progression 2.0: Week 9, Day 5

Source: WonderLifter's Flickr


Active Rest Day

Athlete's Choice*

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

Thursday, October 2, 2014

Preparatory Phase Progression 2.0: Week 9, Day 4

Source: www.flickrhivemind.net


Snatch Extension + Power Snatch

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

Clean Pull + Power Clean

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

Push Press

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

Snatch Extension from Deficit

5 Sets of 3 Reps @ 90%

Wednesday, October 1, 2014

Preparatory Phase Progression 2.0: Week 9, Day 3

Source: WonderLifter's Flickr


Power Clean from Blocks Above the Knee + Front Squat

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

Push Jerk + Jerk

1 Set of 2 P.Jr. + 2 Jr. @ 60%
1 Set of 2 P.Jr. + 2 Jr. @ 70%
4 Sets of 1 P.Jr. + 2 Jr. @ 80%

RDL

1 Set of 5 Reps @ 100%
4 Sets of 5 Reps @ 110%

Press

5 Sets of 4 Reps

Tuesday, September 30, 2014

Preparatory Phase Progression 2.0: Week 9, Day 2

Source: WonderLifter's Flickr


Hang Power Clean from Above the Knee

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

Clean from Deficit

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

Front Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
4 Sets of 4 Reps @ 85%

Clean Pull from Deficit

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

Clean Deadlift from Deficit

1 Set of 4 Reps @ 115%
4 Sets of 3 Reps @ 120%


Monday, September 29, 2014

Preparatory Phase Progression 2.0: Week 9, Day 1

Source: WonderLifer's Flickr


Hang Power Snatch from Above the Knee

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

Snatch from Deficit

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%
1 Set of 3 Reps @ 80%
6 Sets of 2 Reps @ 85%

Snatch Pull from Deficit

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

Snatch Grip RDL

4 Sets of 5 Reps @ 110%

Sunday, September 28, 2014

Preparatory Phase Progression 2.0: Week 8, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 9!