Saturday, October 18, 2014

Preparatory Phase Progression 2.0: Week 11, 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%
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 RDL

4 Sets of 5 Reps @ 105%

Friday, October 17, 2014

Preparatory Phase Progression 2.0: Week 11, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, October 16, 2014

Preparatory Phase Progression 2.0: Week 11, Day 4

Source: WonderLifter's Flickr


Power Snatch + Overhead Squat

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

Power Clean + Front Squat

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

Push Jerk

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

RDL

5 Sets of 3 Reps @ 110%

Wednesday, October 15, 2014

Preparatory Phase Progression 2.0: Week 11, Day 3

Source: 


Power Snatch + Snatch

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

Power Clean + Clean

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

Jerk

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

Back Squat

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

Clean Pull

4 Sets of 4 Reps @ 110%

Tuesday, October 14, 2014

Preparatory Phase Progression 2.0: Week 11, Day 2

Source: WonderLifter's Flickr


Power Clean from Blocks Below 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%
4 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%
2 Sets of 3 Reps @ 85%
1 Set of 10 Reps @ 70%

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%

Monday, October 13, 2014

Preparatory Phase Progression 2.0: Week 11, Day 1

Source: WonderLifter's Flickr


Power Snatch from Blocks Below 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%
4 Sets of 3 Reps @ 80%

Back Squat

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

Snatch Pull

1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%
3 Sets of 2 Reps @ 120%

Mid Grip RDL

1 Set of 5 Reps @ 100%
3 Sets of 5 Reps @ 105%

Sunday, October 12, 2014

Preparatory Phase Progression 2.0: Week 10, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 11!