Saturday, January 17, 2015

Beginner Progression: Week 4, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, January 16, 2015

Beginner Progression: Week 4, 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 + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
4 Sets of 2 Cl. + 1 Jr. @ 80%

Back Squat

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

Snatch Extension

3 Sets of 3 Reps @ 85%

Thursday, January 15, 2015

Beginner Progression: Week 4, Day 4

Source: Rob Macklem's Flickr


Clean from Blocks Above the Knee + Front Squat

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

Behind the Neck Push Press

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

Front Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 5 Reps @ 75%

Clean Pull

4 Sets of 4 Reps @ 105%

Wednesday, January 14, 2015

Beginner Progression: Week 4, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, January 13, 2015

Beginner Progression: Week 4, 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%
3 Sets of 3 Reps @ 80%

Push Press

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

RDL

4 Sets of 3 Reps @ 110%

Hyperextensions

3 Sets of 10 Reps

Monday, January 12, 2015

Beginner Progression: Week 4, Day 1

Source: Rob Macklem's Flickr


Snatch Blocks Above the Knee

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

Snatch Balance

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set 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%
4 Sets of 3 Reps @ 80%
1 Set of 7 Reps @ 70%

Snatch Pull

3 Sets of 3 Reps @ 105%

Sunday, January 11, 2015

Beginner Progression: Week 3, Day 7

Source: Flickrhivemind


Full Rest Day

Recover and prepare for week 4!