Saturday, January 10, 2015

Beginner Progression: Week 3, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, January 9, 2015

Beginner Progression: Week 3, Day 5

Source: Rob Macklem's Flickr


Snatch Extension + Snatch

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

Clean Pull + Clean + Jerk

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

Back Squat

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

Thursday, January 8, 2015

Beginner Progression: Week 3, Day 4

Source: Rob Macklem's Flickr


Clean from Blocks Above the Knee

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

Clean

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

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%
5 Sets of 3 Reps @ 80%

Clean Pull

3 Sets of 3 Reps @ 100%

Wednesday, January 7, 2015

Beginner Progression: Week 3, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, January 6, 2015

Beginner Progression: Week 3, Day 2

Source: Rob Macklem's Flickr


Push Jerk

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

Jerk

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

Push Press

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

RDL

4 Sets of 4 Reps @ 105%

Hyperextensions

3 Sets of 10 Reps

Monday, January 5, 2015

Beginner Progression: Week 3, Day 1

Source: Rob Macklem's Flickr


Muscle Snatch from Blocks Above the Knee

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

Snatch from Blocks Above the Knee

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

Snatch Balance

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

Back Squat

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

Snatch Pull

3 Sets of 3 Reps @ 100%

Sunday, January 4, 2015

Beginner Progression: Week 2, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 3!