Saturday, December 6, 2014

Competition Phase Progression: Week 6, Day 6

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Front 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%

Clean Pull

5 Sets of 2 Reps @ 85%

Friday, December 5, 2014

Competition Phase Progression: Week 6, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Thursday, December 4, 2014

Competition Phase Progression: Week 6, Day 4

Source: Rob Macklem's Flickr


Snatch

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

Clean

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

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%
2 Sets of 2 Reps @ 90%

Snatch Extension

4 Sets of 2 Reps @ 85%

Snatch RDL

4 Sets of 4 Reps @ 90%

Wednesday, December 3, 2014

Competition Phase Progression: Week 6, Day 3

Source: Rob Macklem's Flickr


Power Snatch

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

Hang Clean Pull from Below the Knee

5 Sets of 3 Reps @ 90%

RDL

4 Sets of 4 Reps @ 95%

Tuesday, December 2, 2014

Competition Phase Progression: Week 6, Day 2

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Front Squat

Work to a Heavy Single
THEN
2 Sets of 2 Reps @ 80% of Heaviest Single

Hang Snatch Extension from Below the Knee

5 Sets of 3 Reps @ 80%

Monday, December 1, 2014

Competition Phase Progression: Week 6, Day 1

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 + Push Jerk

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%
4 Sets of 2 Reps @ 85%

Mid Grip RDL (Base % Off of Snatch)

4 Sets of 4 Reps @ 100%

Sunday, November 30, 2014

Competition Phase Progression: Week 5, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 6!