Saturday, November 29, 2014

Competition Phase Progression: Week 5, Day 6

Source: Rob Macklem's Flickr


Snatch

Work Up to a Heavy Single
-THEN-
1 Set of 2 Reps @ 75% of Heaviest Single

Clean & Jerk

Work Up to a Heavy Single
-THEN-
1 Set of 2 Reps @ 75% of Heaviest Single

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%

Friday, November 28, 2014

Competition Phase Progression: Week 5, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, November 27, 2014

Competition Phase Progression: Week 5, 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%

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%

Snatch Extension

4 Sets of 3 Reps @ 85%

Wednesday, November 26, 2014

Competition Phase Progression: Week 5, Day 3

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee

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

Push Press

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

Hang Clean Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Tuesday, November 25, 2014

Competition Phase Progression: Week 5, Day 2

Source: Rob Macklem's Flickr


Snatch

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

Clean

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

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 2 Reps @ 90%

Snatch Pull

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

Monday, November 24, 2014

Competition Phase Progression: Week 5, Day 1

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Push Press

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

Back Squat

Work Up to a Heavy Single
-Then-
3 Sets of 2 Reps @ 80% of Heaviest Single

Clean Pull

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

Sunday, November 23, 2014

Competition Phase Progression: Week 4, Day 7

Source: www.robmacklem.com


Full Rest Day

Recover and prepare for week 5!