Saturday, January 31, 2015

Beginner Progression: Week 6, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, January 30, 2015

Beginner Progression: Week 6, 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%
3 Sets of 2 Reps @ 85%

Clean & Jerk

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

Back Squat

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

Hang Clean Pull from Below the Knee

4 Sets of 4 Reps @ 95%

Thursday, January 29, 2015

Beginner Progression: Week 6, Day 4

Source: Rob Macklem's Flickr


Clean from Blocks Below the Knee

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

Front Squat

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

Clean Pull to Hip + Clean Pull

4 Sets of 3 Reps @ 90%

Wednesday, January 28, 2015

Beginner Progression: Week 6, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, January 27, 2015

Beginner Progression: Week 6, Day 2

Source: Rob Macklem's Flickr


Push Jerk Without Moving Feet

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

Behind the Neck Jerk

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

Push Press

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

RDL

4 Sets of 4 Reps @ 100%

Monday, January 26, 2015

Beginner Progression: Week 6, Day 1

Source: Rob Macklem's Flickr


Snatch from Blocks Below 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 5 Reps @ 60%
1 Set of 7 Reps @ 70%
3 Sets of 4 Reps @ 80%
1 Set of 7 Reps @ 70%

Hang Snatch Pull from Below the Knee

4 Sets of 3 Reps @ 90%

Sunday, January 25, 2015

Beginner Progression: Week 5, Day 7

Source: www.stikphotos.com


Full Rest Day

Recover and prepare for week 6!