Saturday, March 7, 2015

Beginner Progression: Week 11, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, March 6, 2015

Beginner Progression: Week 11, Day 5

Source: Rob Macklem's Flickr


Snatch Pull + 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 Pull + 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%
2 Sets 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 Extension

4 Sets of 2 Reps @ 90%

Thursday, March 5, 2015

Beginner Progression: Week 11, Day 4

Source: Rob Macklem's Flickr


Hang Clean from Above the Knee

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

Jerk

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

Hang Clean Pull from Above the Knee

4 Sets of 4 Reps @ 90%

Mid Grip RDL

4 Sets of 4 Reps @ 105%

Wednesday, March 4, 2015

Beginner Progression: Week 11, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 3, 2015

Beginner Progression: Week 11, Day 2

Source: Rob Macklem's Flickr


Snatch Extension + Power Snatch

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

Clean Extension + Power Clean

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

Push Press

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

RDL

4 Sets of 3 Reps @ 105%

Monday, March 2, 2015

Beginner Progression: Week 11, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Above the Knee

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

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 70%
4 Sets of 3 Sn.P.Pr. + 3 Oh.S. @ 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 3 Reps @ 85%

Snatch Pull

4 Sets of 4 Reps @ 105%

Sunday, March 1, 2015

Beginner Progression: Week 10, Day 7

Source: www.reuters.com


Full Rest Day

Recover and prepare for week 11!