Saturday, October 11, 2014

Preparatory Phase Progression 2.0: Week 10, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, October 10, 2014

Preparatory Phase Progression 2.0: Week 10, Day 5

Source: WonderLifer's Flickr


Snatch

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%
1 Set of 3 Reps @ 75%

Clean & Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%
1 Set of 3 Reps @ 75%

Back Squat

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

Snatch Extension (Going Down Slowly)

4 Sets of 3 Reps @ 90%

Thursday, October 9, 2014

Preparatory Phase Progression 2.0: Week 10, Day 4

Source: WonderLifter's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, October 8, 2014

Preparatory Phase Progression 2.0: Week 10, Day 3

Source: Rob Macklem's Flickr


Clean

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

Behind the Neck 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%
2 Sets of 3 Reps @ 80%

Clean Pull

1 Set of 3 Reps @ 105%
1 Set of 3 Reps @ 110%
3 Sets of 3 Reps @ 115%

Back Squat

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

Press

5 Sets of 3 Reps

Tuesday, October 7, 2014

Preparatory Phase Progression 2.0: Week 10, Day 2

Source: 


Power Clean from Deficit

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

Front Squat

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
2 Sets of 5 Reps @ 80%
2 Sets of 3 Reps @ 85%

Clean Pull from Deficit

1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 105%
2 Sets of 3 Reps @ 110%

Clean Deadlift from Deficit

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

Clean Row

5 Sets of 5 Reps

Monday, October 6, 2014

Preparatory Phase Progression 2.0: Week 10, Day 1

Source: WonderLifter's Flickr


Power Snatch from Deficit

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

Back Squat

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

Snatch Pull from Deficit

1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 105%
3 Sets of 3 Reps @ 110%

Snatch RDL

1 Set of 3 Reps @ 110%
1 Set of 3 Reps @ 115%
3 Sets of 3 Reps @ 120%

Sunday, October 5, 2014

Preparatory Phase Progression 2.0: Week 9, Day 7

Source: www.listal.com


Full Rest Day

Recover and prepare for week 10!