Saturday, February 28, 2015

Beginner Progression: Week 10, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, February 27, 2015

Beginner Progression: Week 10, 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%
2 Sets 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%
2 Sets of 2 Reps @ 90%

Snatch Extension

3 Sets of 2 Reps @ 90%

Thursday, February 26, 2015

Beginner Progression: Week 10, Day 4

Source: Rob Macklem's Flickr


Hang Clean from Above the Knee

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

Jerk

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

Hang Clean Pull from Above the Knee

4 Sets of 4 Reps @ 90%

RDL

4 Sets of 4 Reps @ 105%

Wednesday, February 25, 2015

Beginner Progression: Week 10, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, February 24, 2015

Beginner Progression: Week 10, Day 2

Source: Rob Macklem's Flickr


Power Snatch

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

Power Clean + Push Press

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

Clean Extension

3 Sets of 3 Reps @ 80%

Clean Pull

1 Set of 4 Reps @ 105%
1 Set of 4 Reps @ 110%
3 Sets of 3 Reps @ 115%

Monday, February 23, 2015

Beginner Progression: Week 10, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Above 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 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 1 Rep @ 90%
3 Sets of 2 Reps @ 85%

Hang Snatch Extension from Above the Knee

4 Sets of 3 Reps @ 80%

Sunday, February 22, 2015

Beginner Progression: Week 9, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 10!