Saturday, December 20, 2014

Competition Phase Progression: Week 8, Day 6

Source: Rob Macklem's Flickr


Snatch

Compete in a Meet or Test to Max

Clean & Jerk

Compete in a Meet or Test to Max

Friday, December 19, 2014

Competition Phase Progression: Week 8, Day 5

Source: Rob Macklem's Flickr


Power Snatch

2 Sets of 2 Reps @ 60%
2 Sets of 1 Rep @ 70%

Power Clean & Jerk

2 Sets of 2 Reps @ 60%
2 Sets of 1 Rep @ 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%

Thursday, December 18, 2014

Competition Phase Progression: Week 8, Day 4

Source: Rob Macklem's Flicker


Active Rest

Athlete's Choice*

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

Wednesday, December 17, 2014

Competition Phase Progression: Week 8, Day 3

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Front Squat

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

Clean Extension

4 Sets of 1 Rep @ 90%

Tuesday, December 16, 2014

Competition Phase Progression: Week 8, Day 2

Source: flickrhivemind.net


Power Snatch

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

Power Clean + Push Press

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

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%

Snatch Extension

3 Sets of 2 Reps @ 85%

Monday, December 15, 2014

Competition Phase Progression: Week 8, Day 1

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Hang Snatch Extension from Below the Knee

4 Sets of 1 Rep @ 90%

Sunday, December 14, 2014

Competition Phase Progression: Week 7, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 8!