Saturday, April 4, 2015

Beginner Progression: Week 15, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 16!

Beginner Progression: Week 15, Day 6

Source: Rob Macklem's Flickr


Snatch

WORK TO A HEAVY SINGLE

Clean & Jerk

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

Back Squat

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

Snatch Extension

4 Sets of 3 Reps @ 80%

Friday, April 3, 2015

Beginner Progression: Week 15, Day 5

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*


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

Thursday, April 2, 2015

Beginner Progression: Week 15, Day 4

Source: Rob Macklem's Flickr


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%

Clean & Jerk

WORK TO HEAVY SINGLE!

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%

Hang Clean Pull from Below the Knee

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

Wednesday, April 1, 2015

Beginner Progression: Week 15, Day 3

Source: Rob Macklem's Flickr


Active Rest

Athlete's Choice*

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

Tuesday, March 31, 2015

Beginner Progression: Week 15, 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%
3 Sets of 2 Reps @ 90%

Beginner Progression: Week 15, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Below the Knee

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

Hang Clean from Below the Knee

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

Back Squat

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

Hang Snatch Pull from Below the Knee

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

Sunday, March 29, 2015

Beginner Progression: Week 14, Day 7

Source: Rob Macklem's Flickr


Full Rest Day

Recover and prepare for week 15!