Saturday, November 15, 2014

Competition Phase Progression: Week 3, Day 6

Source: Rob Macklem's Flickr


Snatch

Work to Heavy Single

Clean & Jerk

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

Front Squat

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

Hang Clean Extension from Below the Knee

3 Sets of 3 Reps @ 90%

Friday, November 14, 2014

Competition Phase Progression: Week 3, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, November 13, 2014

Competition Phase Progression: Week 3, Day 4

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean

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

Push Press

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

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 1 Rep @ 95%

Hang Snatch Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Wednesday, November 12, 2014

Competition Phase Progression: Week 3, Day 3

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

Work to a Heavy Single

Front Squat

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

Clean Pull

4 Sets of 3 Reps @ 95%

Tuesday, November 11, 2014

Competition Phase Progression: Week 3, Day 2

Source: Rob Macklem's Flickr


Hang Power Snatch from Above the Knee

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

Hang Power Clean from Above the Knee

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

Push Press

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

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
4 Sets of 2 Reps @ 85%
1 Set of 5 Reps @ 75%

Snatch Pull

4 Sets of 4 Reps @ 95%

Monday, November 10, 2014

Competition Phase Progression: Week 3, Day 1

Source: Rob Macklem'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%
1 Set of 2 Reps @ 90%
1 Set of 3 Reps @ 60%

Clean + Jerk

1 Set of 2 Cl. + 2 Jr. @ 60%
1 Set of 2 Cl. + 2 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%
1 Set of 2 Cl. + 1 Jr. @ 90%
1 Set of 3 Cl. + 3 Jr. @ 60%

Front Squat

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 1 Rep @ 90%
1 Set of 5 Reps @ 75%

Clean Pull

4 Sets of 2 Reps @ 100%

Sunday, November 9, 2014

Competition Phase Progression: Week 2, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 3!