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%

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