Saturday, November 8, 2014

Competition Phase Progression: Week 2, Day 6

Source: Rob Macklem's Flickr


Snatch

Work Up to a Heavy Single
-THEN-
2 Sets of 2 Reps @ 70% of Heaviest Lift Made

Clean & Jerk

Work Up to a Heavy Single
-THEN-
2 Sets of 2 Reps @ 70% of Heaviest Lift Made

Front 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%
2 Sets of 1 Rep @ 90%
1 Set of 4 Reps @ 80%

Snatch Extension

3 Sets of 4 Reps @ 85%

Friday, November 7, 2014

Competition Phase Progression: Week 2, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, November 6, 2014

Competition Phase Progression: Week 2, Day 4

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

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%
4 Sets of 1 Rep @ 90%

RDL

5 Sets of 5 Reps @ 100%

Wednesday, November 5, 2014

Competition Phase Progression: Week 2, Day 3

Source: Rob Macklem's Flickr


Power Snatch + Overhead Squat

1 Set of 3 P.Sn. + 1 Oh.S. @ 60%
2 Sets of 3 P.Sn. + 1 Oh.S. @ 70%
2 Sets of 2 P.Sn. + 1 Oh.S. @ 75%

Power Clean + Push Press

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

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 90%
4 Sets of 2 Reps @ 85%

Hang Snatch Extension from Below the Knee

3 Sets of 3 Reps @ 85%

Tuesday, November 4, 2014

Competition Phase Progression: Week 2, Day 2

Source: Rob Macklem's Flickr


Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 2 Reps @ 70%

Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
2 Sets of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 2 Reps @ 70%

Front Squat

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

Clean Pull

5 Sets of 3 Reps @ 95%

Monday, November 3, 2014

Competition Phase Progression: Week 2, Day 1

Source: Rob Macklem's Flickr


Hang Power Snatch from Above the Knee + Power Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 1 Hg.P.Sn.Ab.Kn. + 2 P.Sn. @ 75%

Hang Power Clean from Above the Knee + Power Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 1 Hg.P.Cl.Ab.Kn. + 2 P.Cl. @ 75%

Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 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%
1 Set of 2 Reps @ 85%
2 Sets of 2 Reps @ 90%

Snatch Pull

4 Sets of 3 Reps @ 95%

Sunday, November 2, 2014

Competition Phase Progression: Week 1, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 2!