Saturday, February 7, 2015

Beginner Progression: Week 7, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, February 6, 2015

Beginner Progression: Week 7, Day 5

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Back Squat

1 Set of 5 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 3 Reps @ 80%

Snatch Extension

3 Sets of 3 Reps @ 85%

Thursday, February 5, 2015

Beginner Progression: Week 7, Day 4

Source: Rob Macklem's Flickr


Behind the Neck Push Jerk

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

Behind the Neck Jerk

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

Behind the Neck Push Press

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

RDL

4 Sets of 4 Reps @ 100%

Press

3 Sets of 10 Reps

Hypers

3 Sets of 10 Reps

Wednesday, February 4, 2015

Beginner Progression: Week 7, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 3, 2015

Beginner Progression: Week 7, Day 2

Source: Rob Macklem's Flickr


Push Jerk + Jerk

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

Push Press

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

Back Squat

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

Clean Pull

5 Sets of 4 Reps @ 100%

Monday, February 2, 2015

Beginner Progression: Week 7, Day 1

Source: Rob Macklem's Flickr

Snatch Extension from Blocks Below the Knee + Snatch from Blocks Below the Knee

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

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 5 Reps @ 80%
1 Sets of 5 Reps @ 75%

Snatch Pull

4 Sets of 4 Reps @ 100%

Snatch RDL

3 Sets of 4 Reps @ 105%

Sunday, February 1, 2015

Beginner Progression: Week 6, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 7!