Saturday, February 14, 2015

Beginner Progression: Week 8, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, February 13, 2015

Beginner Progression: Week 8, 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%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
3 Sets of 2 Reps @ 80%

Clean & Jerk

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%
3 Sets of 2 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
2 Sets of 3 Reps @ 80%

RDL

1 Set of 4 Reps @ 105%
3 Sets of 3 Reps @ 110%

Thursday, February 12, 2015

Beginner Progression: Week 8, Day 4

Source: Rob Macklem's Flickr


Power Clean from Blocks Below the Knee + Push Press

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

Clean from Blocks Below the Knee

Work to a Heavy Single
-THEN-
2 Sets of 3 Reps @ 80% of Heaviest Lift

Front Squat

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

Clean Extension from Blocks Below the Knee

3 Sets of 3 Reps @ 85%

Clean Pull from Blocks Below the Knee

1 Set of 4 Reps @ 100%
3 Sets of 4 Reps @ 105%

Wednesday, February 11, 2015

Beginner Progression: Week 8, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 10, 2015

Beginner Progression: Week 8, Day 2

Source: Rob Macklem's Flickr


Behind the Neck Push Jerk

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

Front Squat + Jerk

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

Clean Pull to Hip (Going Down Slowly)

5 Sets of 5 Reps @ 90%

Monday, February 9, 2015

Beginner Progression: Week 8, Day 1

Source: Rob Macklem's Flickr


Power Snatch from Blocks Below the Knee

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

Snatch from Blocks Below the Knee

Work Up to a Heavy Single
-THEN-
2 Sets of 3 Reps @ 80% of Heaviest Lift Made

Back Squat

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

Snatch Extensions from Blocks Below the Knee

3 Sets of 3 Reps @ 85%

Snatch Pull from Blocks Below the Knee

1 Set of 4 Reps @ 100%
3 Sets of 4 Reps @ 105%

Sunday, February 8, 2015

Beginner Progression: Week 7, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 8!