Sunday, April 12, 2015

Beginner Progression: Week 16, Day 7

Full Rest Day

Today marks the three-year anniversary of Weightlifting WOD. It's also the final day of the current progression. It also happens to be the final day of real-time programming on this site.  All future real-time programs will be handled through our main website at www.waxmansgym.com.

We will keep all previous programs posted here and accessible for free. We hope these archives will continue to provide valuable training for those who may need it.

A huge thank you to everyone who has been following, has followed, or has referred athletes to this site over the past three years. We hope to see some of you over at our new online training.

Yours in Strength,

Waxman's Gym

Saturday, April 11, 2015

Beginner Progression: Week 16, Day 6

Source: Rob Macklem's Flickr


Compete in a Meet or Test/Retest Snatch and Clean & Jerk!

Friday, April 10, 2015

Beginner Progression: Week 16, Day 5

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Push Press

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

Back Squat

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

Thursday, April 9, 2015

ANNOUNCEMENT: This Saturday is the last training day for our current progression. It will also mark the last day of programming for this blog. We will maintain the free archive of programs here, consisting of nearly three years of daily training, for anyone who wants to access it.

All future programming will reside in our new online training programs where you can receive personalized monthly programming or follow low-cost group programs in real-time for as little as $15/mo. You can learn more about it here. If you'd like to keep training with us, we encourage you to check it out!

If you have any questions, please let us know.

Beginner Progression: Week 16, Day 4

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Wednesday, April 8, 2015

Beginner Progression: Week 16, 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%
2 Sets 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 2 Reps @ 85%

Hang Snatch Extension from Above the Knee

4 Sets of 1 Rep @ 85%

Tuesday, April 7, 2015

Beginner Progression: Week 16, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean

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

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%

Clean Extension

5 Sets of 1 Rep @ 85%

Monday, April 6, 2015

Beginner Progression: Week 16, 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 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 2 Reps @ 80%
2 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%
3 Sets of 1 Rep @ 90%

Snatch Extension

4 Sets of 1 Rep @ 90%

Saturday, April 4, 2015

Beginner Progression: Week 15, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 16!

Beginner Progression: Week 15, Day 6

Source: Rob Macklem's Flickr


Snatch

WORK TO A 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%

Back Squat

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

Snatch Extension

4 Sets of 3 Reps @ 80%

Friday, April 3, 2015

Beginner Progression: Week 15, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*


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

Thursday, April 2, 2015

Beginner Progression: Week 15, Day 4

Source: Rob Macklem's Flickr


Power Snatch + 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%

Clean & Jerk

WORK TO HEAVY SINGLE!

Back Squat

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

Hang Clean Pull from Below the Knee

1 Set of 3 Reps @ 105%
5 Sets of 3 Reps @ 110%

Wednesday, April 1, 2015

Beginner Progression: Week 15, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 31, 2015

Beginner Progression: Week 15, Day 2

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee + Push Press

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

Front Squat

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

Beginner Progression: Week 15, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Below the Knee

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

Hang Clean from Below the Knee

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

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 105%
5 Sets of 3 Reps @ 110%

Sunday, March 29, 2015

Beginner Progression: Week 14, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 15!

Saturday, March 28, 2015

Beginner Progression: Week 14, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, March 27, 2015

Beginner Progression: Week 14, Day 5

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%
4 Sets of 1 Rep @ 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%
4 Sets of 1 Rep @ 90%

Back Squat

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

RDL

5 Sets of 3 Reps @ 105%

Thursday, March 26, 2015

Beginner Progression: Week 14, Day 4

Source: Rob Macklem's Flickr


Power Snatch + Snatch

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

Power Clean + Clean

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

Jerk

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

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
4 Sets of 3 Reps @ 115%

Wednesday, March 25, 2015

Beginner Progression: Week 14, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 24, 2015

Beginner Progression: Week 14, Day 2

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee + Push Press

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

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%
1 Set of 1 Rep @ 90%
1 Set of 2 Reps @ 85%

Snatch Pull

4 Sets of 3 Reps @ 110%

Monday, March 23, 2015

Beginner Progression: Week 14, Day 1

Source: Rob Macklem's Flickr


Hang Snatch Pull from Below the Knee + Hang Snatch from Below the Knee

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

Hang Clean Pull from Below the Knee + Hang Clean from Below the Knee

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

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 1 Rep @ 90%
1 Set of 1 Rep @ 95%

Snatch RDL

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 110%
3 Sets of 3 Reps @ 115%

Sunday, March 22, 2015

Beginner Progression: Week 13, Day 7

Source: 


Full Rest Day

Recover and prepare for week 14!

Saturday, March 21, 2015

Beginner Progression: Week 13, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, March 20, 2015

Beginner Progression: Week 13, Day 5

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%
2 Sets 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%
2 Sets of 2 Cleans + 1 Jerk @ 90%

Back Squat

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

Thursday, March 19, 2015

Beginner Progression: Week 13, Day 4

Source: Getty Images


Power Snatch + 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 + Clean

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

Jerk

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

Hang Clean Pull from Below the Knee

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 110%
4 Sets of 3 Reps @ 115%

Wednesday, March 18, 2015

Beginner Progression: Week 13, Day 3

Source: Rob Macklem's Flickrhivemind


Active Rest

Athlete's Choice*

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

Tuesday, March 17, 2015

Beginner Progression: Week 13, Day 2

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee + Push Press

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

Front Squat

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

Monday, March 16, 2015

Beginner Progression: Week 13, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Below the Knee

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

Hang Clean from Below the Knee

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

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%
3 Sets of 2 Reps @ 90%

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 110%
4 Sets of 3 Reps @ 115%

Sunday, March 15, 2015

Beginner Progression: Week 12, Day 7

Source: 


Full Rest Day

Recover and prepare for week 13!

Saturday, March 14, 2015

Beginner Progression: Week 12, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Beginner Progression: Week 12, Day 5

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%
1 Set of 1 Rep @ 90%
-Work Up to a 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%
1 Set of 1 Rep @ 90%
-Work Up to a Heavy Single-

Back Squat

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

Thursday, March 12, 2015

Beginner Progressions: Week 12, Day 4

Source: www.robmacklem.com


Hang Power Clean from Below the Knee

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

Clean

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

Jerk

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

Hang Clean Extension from Below the Knee

4 Sets of 4 Reps @ 80%

Clean Pull

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
4 Sets of 3 Reps @ 110%

Wednesday, March 11, 2015

Beginner Progression: Week 12, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 10, 2015

Beginner Progression: Week 12, Day 2

Source: 


Snatch Extension + Power Snatch

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

Power Snatch

Work to a Heavy Single

Clean Extension + Power Clean

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

Power Clean

Work to a Heavy Single

Push Press

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

RDL

4 Sets of 4 Reps @ 105%

Monday, March 9, 2015

Beginner Progression: Week 12, Day 1

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Snatch

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

Back Squat

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

Hang Snatch Extension from Below the Knee

4 Sets of 4 Reps @ 80%

Sunday, March 8, 2015

Beginner Progression: Week 11, Day 7

Source: townhall.com


Full Rest Day

Recover and prepare for week 12!

Saturday, March 7, 2015

Beginner Progression: Week 11, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, March 6, 2015

Beginner Progression: Week 11, Day 5

Source: Rob Macklem's Flickr


Snatch Pull + Snatch

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

Clean Pull + Clean + Jerk

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

Back Squat

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

Snatch Extension

4 Sets of 2 Reps @ 90%

Thursday, March 5, 2015

Beginner Progression: Week 11, Day 4

Source: Rob Macklem's Flickr


Hang Clean from Above the Knee

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

Jerk

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

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

Hang Clean Pull from Above the Knee

4 Sets of 4 Reps @ 90%

Mid Grip RDL

4 Sets of 4 Reps @ 105%

Wednesday, March 4, 2015

Beginner Progression: Week 11, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 3, 2015

Beginner Progression: Week 11, Day 2

Source: Rob Macklem's Flickr


Snatch Extension + Power Snatch

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

Clean Extension + Power Clean

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

Push Press

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

RDL

4 Sets of 3 Reps @ 105%

Monday, March 2, 2015

Beginner Progression: Week 11, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Above the Knee

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

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 70%
4 Sets of 3 Sn.P.Pr. + 3 Oh.S. @ 80%

Back Squat

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

Snatch Pull

4 Sets of 4 Reps @ 105%

Sunday, March 1, 2015

Beginner Progression: Week 10, Day 7

Source: www.reuters.com


Full Rest Day

Recover and prepare for week 11!

Saturday, February 28, 2015

Beginner Progression: Week 10, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, February 27, 2015

Beginner Progression: Week 10, Day 5

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Back Squat

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

Snatch Extension

3 Sets of 2 Reps @ 90%

Thursday, February 26, 2015

Beginner Progression: Week 10, Day 4

Source: Rob Macklem's Flickr


Hang Clean from Above the Knee

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

Jerk

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

Hang Clean Pull from Above the Knee

4 Sets of 4 Reps @ 90%

RDL

4 Sets of 4 Reps @ 105%

Wednesday, February 25, 2015

Beginner Progression: Week 10, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 24, 2015

Beginner Progression: Week 10, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Push Press

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

Clean Extension

3 Sets of 3 Reps @ 80%

Clean Pull

1 Set of 4 Reps @ 105%
1 Set of 4 Reps @ 110%
3 Sets of 3 Reps @ 115%

Monday, February 23, 2015

Beginner Progression: Week 10, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Above the Knee

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

Snatch Push Press

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

Back Squat

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

Hang Snatch Extension from Above the Knee

4 Sets of 3 Reps @ 80%

Sunday, February 22, 2015

Beginner Progression: Week 9, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 10!

Saturday, February 21, 2015

Beginner Progression: Week 9, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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