Saturday, February 21, 2015

Beginner Progression: Week 9, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, February 20, 2015

Beginner Progression: Week 9, Day 5

Source: Rob Macklem's Flickr


Snatch

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

Clean & Jerk

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

Back Squat

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

Snatch Pull

1 Set of 3 Reps @ 95%
1 Set of 3 Reps @ 105%
3 Sets of 3 Reps @ 110%

Thursday, February 19, 2015

Beginner Progression: Week 9, Day 4

Source: Rob Macklem's Flickr


Hang Power Clean From Above the Knee + Push Press

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

Clean

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

Front Squat

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

Hang Clean Extension From Above Knee

4 Sets of 3 Reps @ 80%

Hang Clean Pull From Above Knee

4 Sets of 3 Reps @ 100%

Wednesday, February 18, 2015

Beginner Progression: Week 9, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 17, 2015

Beginner Progression: Week 9, Day 2

Source: www.washingtonpost.com


Power Snatch

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

Power Clean

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

Jerk

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

Clean Pull

1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 105%
3 Sets of 3 Reps @ 110%

Monday, February 16, 2015

Beginner Progression: Week 9, Day 1

Source: Rob Macklem's Flickr


Hang Power Snatch from Above Knee

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

Snatch

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

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 1 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 4 Reps @ 80%

Hang Snatch Extension from Above Knee

4 Sets of 3 Reps @ 80%

Hang Snatch Pull from Above Knee

4 Sets of 3 Reps @ 100%

Sunday, February 15, 2015

Beginner Progression: Week 8, Day 7

Source: herveloirephoto.free.fr


Full Rest Day

Recover and prepare for week 9!