Saturday, January 3, 2015

Beginner Progression: Week 2, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, January 2, 2015

Beginner Progression: Week 2, Day 5

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Back Squat

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

Snatch Extension

4 Sets of 3 Reps @ 85%

Thursday, January 1, 2015

Beginner Progression: Week 2, Day 4

Source: Rob Macklem's Flickr


Power Clean from Blocks Above the Knee

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

Clean

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

Push Press

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

Front Squat

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

Clean Pull (Going Down Slowly)

3 Sets of 3 Reps @ 90%

Wednesday, December 31, 2014

Beginner Progression: Week 2, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, December 30, 2014

Beginner Progression: Week 2, Day 2

Source: Rob Macklem's Flickr


Behind the Neck Push Jerk

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

Behind the Neck Jerk

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

Behind the Neck Push Press

1 Set of 4 Reps @ 60%
3 Sets of 3 Reps @ 70%

RDL

4 Sets of 5 Reps @ 100%

Press

3 Sets of 10 Reps

Hyperextensions

3 Sets of 10 Reps

Monday, December 29, 2014

Beginner Progression: Week 2, Day 1

Source: Rob Macklem's Flickr


Muscle Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 65%

Power Snatch from Blocks Above the Knee

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

Snatch Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
5 Sets of 3 Reps @ 80%

Snatch Pull (Going Down Slowly)

3 Sets of 3 Reps @ 90%

Sunday, December 28, 2014

Beginner Progression: Week 1, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 2!