Saturday, March 21, 2015

Beginner Progression: Week 13, Day 6

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Friday, March 20, 2015

Beginner Progression: Week 13, Day 5

Source: Rob Macklem's Flickr


Snatch

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

Clean + Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 2 Cleans + 1 Jerk @ 90%

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%

Thursday, March 19, 2015

Beginner Progression: Week 13, Day 4

Source: Getty Images


Power Snatch + Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%

Power Clean + Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
3 Sets of 1 Rep @ 80%

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%
4 Sets of 1 Rep @ 90%

Hang Clean Pull from Below the Knee

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 110%
4 Sets of 3 Reps @ 115%

Wednesday, March 18, 2015

Beginner Progression: Week 13, Day 3

Source: Rob Macklem's Flickrhivemind


Active Rest

Athlete's Choice*

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

Tuesday, March 17, 2015

Beginner Progression: Week 13, Day 2

Source: Rob Macklem's Flickr


Hang Power Snatch from Below the Knee

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

Hang Power Clean from Below the Knee + Push Press

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

Front 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%

Monday, March 16, 2015

Beginner Progression: Week 13, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Below the Knee

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

Hang Clean from Below the Knee

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

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 110%
4 Sets of 3 Reps @ 115%

Sunday, March 15, 2015

Beginner Progression: Week 12, Day 7

Source: 


Full Rest Day

Recover and prepare for week 13!