tag:blogger.com,1999:blog-46019495614477777552024-03-14T00:19:23.852-07:00WEIGHTLIFTING WODYour weightlifting workout of the dayUnknownnoreply@blogger.comBlogger1081125tag:blogger.com,1999:blog-4601949561447777755.post-4897917634105491752015-04-12T00:00:00.000-07:002017-07-31T23:10:21.591-07:00Beginner Progression: Week 16, Day 7<h4>
<u>Full Rest Day</u></h4>
<div>
Today marks the three-year anniversary of Weightlifting WOD. It's also the final day of the current progression. It also happens to be the final day of real-time programming on this site. All future real-time programs will be handled through our main website at <a href="http://www.waxmansgym.com/onlinetraining">www.waxmansgym.com.</a><br />
<br />
We will keep all previous programs posted here and accessible for free. We hope these archives will continue to provide valuable training for those who may need it.<br />
<br />
A huge thank you to everyone who has been following, has followed, or has referred athletes to this site over the past three years. We hope to see some of you over at our new <a href="http://www.waxmansgm.com/onlinetraining">online training</a>.<br />
<br />
Yours in Strength,<br />
<br />
Waxman's Gym<br />
<br /></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4601949561447777755.post-64131190898189209622015-04-11T00:00:00.000-07:002015-04-11T00:00:00.955-07:00Beginner Progression: Week 16, Day 6<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-ckRyeHzosg4/VSHM2bk1JvI/AAAAAAAAFL8/ltcjWL-Zrp0/s1600/185860032.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-ckRyeHzosg4/VSHM2bk1JvI/AAAAAAAAFL8/ltcjWL-Zrp0/s1600/185860032.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Compete in a Meet or Test/Retest Snatch and Clean & Jerk!</u></h4>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4601949561447777755.post-40325586601847822132015-04-10T00:00:00.000-07:002015-04-10T00:00:06.235-07:00Beginner Progression: Week 16, Day 5<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-uHugzJ-uQVE/VSHMeSLEfNI/AAAAAAAAFL0/wrcVqj0NvnA/s1600/4118525522_acaac0c9af.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-uHugzJ-uQVE/VSHMeSLEfNI/AAAAAAAAFL0/wrcVqj0NvnA/s1600/4118525522_acaac0c9af.jpg" height="320" width="268" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Power Snatch</u></h4>
<div>
2 Sets of 2 Reps @ 60%</div>
<div>
2 Sets of 1 Rep @ 70%</div>
<div>
<br /></div>
<h4>
<u>Power Clean + Push Press</u></h4>
<div>
<div>
2 Sets of 2 Reps @ 60%</div>
<div>
2 Sets of 1 Rep @ 70%</div>
</div>
<div>
<br /></div>
<h4>
<u>Back Squat</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
2 Sets of 3 Reps @ 70%</div>
<div>
1 Set of 3 Reps @ 80%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-62514295026580910812015-04-09T13:53:00.000-07:002017-07-31T23:09:15.879-07:00ANNOUNCEMENT: This Saturday is the last training day for our current progression. It will also mark the <b>last day of programming</b> for this blog. We will maintain the free archive of programs here, consisting of nearly <a href="http://www.weightliftingwod.com/p/progression-explanations.html">three years of daily trainin</a>g, for anyone who wants to access it.<br />
<br />
All future programming will reside in our new <b><a href="http://waxmansgym.com/onlinetraining">online training programs</a></b> where you can receive personalized monthly programming or follow low-cost group programs in real-time for as little as $15/mo. You can learn more about it <a href="http://www.waxmansgym.com/onlinetraining">here</a>. If you'd like to keep training with us, we encourage you to check it out!<br />
<br />
If you have any questions, please let us know.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4601949561447777755.post-32588315527151333462015-04-09T00:00:00.000-07:002015-04-09T00:00:02.924-07:00Beginner Progression: Week 16, Day 4<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-fLu80DPVo4A/VSHLxu9wCzI/AAAAAAAAFLs/q4AYTPRezM8/s1600/265546374_6702cc820e.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-fLu80DPVo4A/VSHLxu9wCzI/AAAAAAAAFLs/q4AYTPRezM8/s1600/265546374_6702cc820e.jpg" height="260" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Active Rest</u></h4>
<div>
Athlete's Choice*</div>
<div>
<br /></div>
<div>
*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.</div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4601949561447777755.post-70083040854079361532015-04-08T00:00:00.000-07:002015-04-08T00:00:11.111-07:00Beginner Progression: Week 16, Day 3<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-uvX7bfDnrWg/VSHKqS3kaRI/AAAAAAAAFLk/X3sESds8pHg/s1600/270320407_aee7e03916_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-uvX7bfDnrWg/VSHKqS3kaRI/AAAAAAAAFLk/X3sESds8pHg/s1600/270320407_aee7e03916_m.jpg" height="320" width="228" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Snatch</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 1 Rep @ 80%</div>
<div>
1 Set of 1 Rep @ 85%</div>
<div>
<br /></div>
<h4>
<u>Clean & Jerk</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
2 Sets of 1 Rep @ 80%</div>
</div>
<div>
<br /></div>
<h4>
<u>Front Squat</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
<br /></div>
<h4>
<u>Hang Snatch Extension from Above the Knee</u></h4>
<div>
4 Sets of 1 Rep @ 85%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-33617768420180538792015-04-07T00:00:00.000-07:002015-04-07T00:00:05.696-07:00Beginner Progression: Week 16, Day 2<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-3y0pbo-pvhc/VSHJvcoONnI/AAAAAAAAFLc/8j7f7Qv2igI/s1600/3540.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-3y0pbo-pvhc/VSHJvcoONnI/AAAAAAAAFLc/8j7f7Qv2igI/s1600/3540.jpg" height="320" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Power Snatch</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
4 Sets of 1 Rep @ 75%</div>
<div>
<br /></div>
<h4>
<u>Power Clean</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
4 Sets of 1 Rep @ 75%</div>
</div>
<div>
<br /></div>
<h4>
<u>Front Squat</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
3 Sets of 1 Rep @ 90%</div>
<div>
<br /></div>
<h4>
<u>Clean Extension</u></h4>
<div>
5 Sets of 1 Rep @ 85%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-73908188493988278562015-04-06T00:00:00.000-07:002015-04-06T00:00:09.653-07:00Beginner Progression: Week 16, Day 1<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-JnvEgFn8gT4/VSHJCbRBkxI/AAAAAAAAFLU/06jr05Nyp0c/s1600/54331.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-JnvEgFn8gT4/VSHJCbRBkxI/AAAAAAAAFLU/06jr05Nyp0c/s1600/54331.jpg" height="267" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Snatch</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
1 Set of 1 Rep @ 85%</div>
<div>
1 Set of 1 Rep @ 90%</div>
<div>
<br /></div>
<h4>
<u>Clean & Jerk</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
2 Sets of 1 Rep @ 85%</div>
</div>
<div>
<br /></div>
<h4>
<u>Back Squat</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
3 Sets of 1 Rep @ 90%</div>
<div>
<br /></div>
<h4>
<u>Snatch Extension</u></h4>
<div>
4 Sets of 1 Rep @ 90%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-86199917983112322962015-04-04T21:02:00.000-07:002015-04-04T21:02:00.331-07:00Beginner Progression: Week 15, Day 7<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-yYCPQEk-jZw/VRttoUJqQ4I/AAAAAAAAFK0/mdAlBG-NcQU/s1600/20131023-_RWM8162.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-yYCPQEk-jZw/VRttoUJqQ4I/AAAAAAAAFK0/mdAlBG-NcQU/s1600/20131023-_RWM8162.jpg" height="271" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/with/15951169711/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Full Rest Day</u></h4>
<div>
Recover and prepare for week 16!</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-76211332491580303552015-04-04T00:00:00.000-07:002015-04-04T00:00:03.560-07:00Beginner Progression: Week 15, Day 6<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-3F-oZwK0m_c/VRts1crqfKI/AAAAAAAAFKs/aVHTHdx2aXA/s1600/185860032.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-3F-oZwK0m_c/VRts1crqfKI/AAAAAAAAFKs/aVHTHdx2aXA/s1600/185860032.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/with/15951169711/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Snatch</u></h4>
<div>
WORK TO A HEAVY SINGLE</div>
<div>
<br /></div>
<h4>
<u>Clean & Jerk</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
1 Set of 1 Rep @ 85%</div>
<div>
2 Sets of 1 Rep @ 90%</div>
<div>
<br /></div>
<h4>
<u>Back Squat</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
3 Sets of 2 Reps @ 85%</div>
<div>
<br /></div>
<h4>
<u>Snatch Extension</u></h4>
<div>
4 Sets of 3 Reps @ 80%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-27181653646527033082015-04-03T00:00:00.000-07:002015-04-03T00:00:05.002-07:00Beginner Progression: Week 15, Day 5<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-7XX5tse4Inw/VRtr-yEc7sI/AAAAAAAAFKk/BL6GgzdFlGo/s1600/270473537_2a46bddec1_z.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-7XX5tse4Inw/VRtr-yEc7sI/AAAAAAAAFKk/BL6GgzdFlGo/s1600/270473537_2a46bddec1_z.jpg" height="126" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/with/15951169711/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Active Rest</u></h4>
<h4>
<span style="font-weight: normal;">Athlete's Choice*</span></h4>
<div>
<span style="font-weight: normal;"><br /></span></div>
<div>
<span style="font-weight: normal;">*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-71940135041172554592015-04-02T00:00:00.000-07:002015-04-02T00:00:00.101-07:00Beginner Progression: Week 15, Day 4<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-cVuPpnGFX_A/VRtps7kvjTI/AAAAAAAAFKY/UJ_tS_nZ1PI/s1600/269407989_7477a07866.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-cVuPpnGFX_A/VRtps7kvjTI/AAAAAAAAFKY/UJ_tS_nZ1PI/s1600/269407989_7477a07866.jpg" height="320" width="269" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/with/15951169711/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Power Snatch + Snatch</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 75%</div>
<div>
3 Sets of 1 Rep @ 80%</div>
<div>
<br /></div>
<h4>
<u>Clean & Jerk</u></h4>
<div>
WORK TO HEAVY SINGLE!</div>
<div>
<br /></div>
<h4>
<u>Back Squat</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
1 Set of 3 Reps @ 80%</div>
<div>
1 Set of 3 Reps @ 85%</div>
<div>
1 Set of 3 Reps @ 90%</div>
<div>
<br /></div>
<h4>
<u>Hang Clean Pull from Below the Knee</u></h4>
<div>
1 Set of 3 Reps @ 105%</div>
<div>
5 Sets of 3 Reps @ 110%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-82242934569236372932015-04-01T00:00:00.000-07:002015-04-01T00:00:09.590-07:00Beginner Progression: Week 15, Day 3<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-pcy_rVeDfgc/VRtl5tDOMSI/AAAAAAAAFKM/BvtirJsQ98s/s1600/265546374_6702cc820e.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-pcy_rVeDfgc/VRtl5tDOMSI/AAAAAAAAFKM/BvtirJsQ98s/s1600/265546374_6702cc820e.jpg" height="260" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/with/15951169711/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Active Rest</u></h4>
<div>
Athlete's Choice*</div>
<div>
<br /></div>
<div>
*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-74614341930838128902015-03-31T00:00:00.001-07:002015-03-31T20:26:38.122-07:00Beginner Progression: Week 15, Day 2<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-EtDl01Bx4f0/VRtk9NQvl6I/AAAAAAAAFKE/awNGxNatDCI/s1600/_DSC8060.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-EtDl01Bx4f0/VRtk9NQvl6I/AAAAAAAAFKE/awNGxNatDCI/s1600/_DSC8060.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/with/15951169711/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Hang Power Snatch from Below the Knee</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
4 Sets of 2 Reps @ 75%</div>
<div>
<br /></div>
<h4>
<u>Hang Power Clean from Below the Knee + Push Press</u></h4>
<div>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
4 Sets of 2 Reps @ 75%</div>
</div>
<div>
<br /></div>
<h4>
<u>Front Squat</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
1 Set of 3 Reps @ 80%</div>
<div>
1 Set of 3 Reps @ 85%</div>
<div>
3 Sets of 2 Reps @ 90%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-661577237610169572015-03-31T00:00:00.000-07:002015-03-31T20:15:17.724-07:00Beginner Progression: Week 15, Day 1<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-RCvFuJK4VV0/VRtikSDX6dI/AAAAAAAAFJ4/S5u41B-v8_8/s1600/15951169711_9a16a24a95.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-RCvFuJK4VV0/VRtikSDX6dI/AAAAAAAAFJ4/S5u41B-v8_8/s1600/15951169711_9a16a24a95.jpg" height="320" width="228" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/with/15951169711/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Hang Snatch from Below the Knee</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
4 Sets of 2 Reps @ 85%</div>
<div>
<br /></div>
<h4>
<u>Hang Clean from Below the Knee</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
4 Sets of 2 Reps @ 85%</div>
</div>
<div>
<br /></div>
<h4>
<u>Back Squat</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
3 Sets of 2 Reps @ 90%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
<br /></div>
<h4>
<u>Hang Snatch Pull from Below the Knee</u></h4>
<div>
1 Set of 3 Reps @ 105%</div>
<div>
5 Sets of 3 Reps @ 110%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-38504223912569925002015-03-29T00:00:00.000-07:002015-03-29T00:00:09.002-07:00Beginner Progression: Week 14, Day 7<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-g29llaCYCBE/VQ-gEqxzVUI/AAAAAAAAFJQ/QlwBAe8rutA/s1600/2476026543_a108deb30e_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-g29llaCYCBE/VQ-gEqxzVUI/AAAAAAAAFJQ/QlwBAe8rutA/s1600/2476026543_a108deb30e_m.jpg" height="209" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page20/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Full Rest Day</u></h4>
<div>
Recover and prepare for week 15!</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-50598086272671909572015-03-28T00:00:00.000-07:002015-03-28T00:00:02.078-07:00Beginner Progression: Week 14, Day 6<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-K--5yAw3h_E/VQ-cXlAbbMI/AAAAAAAAFJE/AtCrtBuUqj0/s1600/2476839114_6f0da4876f_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-K--5yAw3h_E/VQ-cXlAbbMI/AAAAAAAAFJE/AtCrtBuUqj0/s1600/2476839114_6f0da4876f_m.jpg" height="320" width="282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page20/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Active Rest</u></h4>
<div>
Athlete's Choice*</div>
<div>
<br /></div>
<div>
*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-5153824428827414162015-03-27T00:00:00.000-07:002015-03-27T00:00:02.658-07:00Beginner Progression: Week 14, Day 5<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-3DUFIDKyk6s/VQ-bn4WolCI/AAAAAAAAFI8/A_dEsjKImsQ/s1600/2426750259_952740e359_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-3DUFIDKyk6s/VQ-bn4WolCI/AAAAAAAAFI8/A_dEsjKImsQ/s1600/2426750259_952740e359_m.jpg" height="245" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page20/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Snatch</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
2 Sets of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
4 Sets of 1 Rep @ 90%</div>
<div>
<br /></div>
<h4>
<u>Clean & Jerk</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
2 Sets of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
4 Sets of 1 Rep @ 90%</div>
</div>
<div>
<br /></div>
<h4>
<u>Back Squat</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
5 Sets of 3 Reps @ 80%</div>
<div>
<br /></div>
<h4>
<u>RDL</u></h4>
<div>
5 Sets of 3 Reps @ 105%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-25086852910489698582015-03-26T00:00:00.000-07:002015-03-26T00:00:01.387-07:00Beginner Progression: Week 14, Day 4<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-E3-gAyglavA/VQ-aBffMKMI/AAAAAAAAFIw/QQX0o2RmjMQ/s1600/2476025355_d6e24a976a_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-E3-gAyglavA/VQ-aBffMKMI/AAAAAAAAFIw/QQX0o2RmjMQ/s1600/2476025355_d6e24a976a_m.jpg" height="320" width="282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page20/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Power Snatch + Snatch</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 75%</div>
<div>
4 Sets of 1 Rep @ 80%</div>
<div>
<br /></div>
<h4>
<u>Power Clean + Clean</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 75%</div>
<div>
4 Sets of 1 Rep @ 80%</div>
</div>
<div>
<br /></div>
<h4>
<u>Jerk</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
2 Sets of 2 Reps @ 85%</div>
<div>
3 Sets of 1 Rep @ 90%</div>
<div>
<br /></div>
<h4>
<u>Hang Clean Pull from Below the Knee</u></h4>
<div>
1 Set of 4 Reps @ 100%</div>
<div>
1 Set of 4 Reps @ 110%</div>
<div>
4 Sets of 3 Reps @ 115%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-51850835198334933662015-03-25T00:00:00.000-07:002015-03-25T00:00:11.515-07:00Beginner Progression: Week 14, Day 3<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-6RMPyNe_ogA/VQ-X23t4J-I/AAAAAAAAFIk/a0jQwYryqVg/s1600/2476026021_9b1f48334a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-6RMPyNe_ogA/VQ-X23t4J-I/AAAAAAAAFIk/a0jQwYryqVg/s1600/2476026021_9b1f48334a.jpg" height="320" width="254" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page20/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Active Rest</u></h4>
<div>
Athlete's Choice*</div>
<div>
<br /></div>
<div>
*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.</div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4601949561447777755.post-68175631056097010962015-03-24T00:00:00.000-07:002015-03-24T00:00:11.303-07:00Beginner Progression: Week 14, Day 2<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-2G300BTEbDw/VQ-Wa7cAtFI/AAAAAAAAFIY/3r_bq0TQqmE/s1600/2476842600_92a8b15d82_.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-2G300BTEbDw/VQ-Wa7cAtFI/AAAAAAAAFIY/3r_bq0TQqmE/s1600/2476842600_92a8b15d82_.jpg" height="280" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page18/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Hang Power Snatch from Below the Knee</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
4 Sets of 2 Reps @ 75%</div>
<div>
<br /></div>
<h4>
<u>Hang Power Clean from Below the Knee + Push Press</u></h4>
<div>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
4 Sets of 2 Reps @ 75%</div>
</div>
<div>
<br /></div>
<h4>
<u>Front Squat</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
1 Set of 3 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
1 Set of 1 Rep @ 90%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
<br /></div>
<h4>
<u>Snatch Pull</u></h4>
<div>
4 Sets of 3 Reps @ 110%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-57979384759461254022015-03-23T00:00:00.000-07:002015-03-23T00:00:07.141-07:00Beginner Progression: Week 14, Day 1<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-pPN-jlfR59k/VQ-PsvjtPXI/AAAAAAAAFII/5oncW1w0MAM/s1600/4120710888_4c238c799b.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-pPN-jlfR59k/VQ-PsvjtPXI/AAAAAAAAFII/5oncW1w0MAM/s1600/4120710888_4c238c799b.jpg" height="282" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page16/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<b><u><br /></u></b></h4>
<h4>
<b><u>Hang Snatch Pull from Below the Knee + Hang Snatch from Below the Knee</u></b></h4>
1 Set of 3 Reps @ 60%<br />
1 Set of 3 Reps @ 70%<br />
4 Sets of 2 Reps @ 80%<br />
<br />
<h4>
<u>Hang Clean Pull from Below the Knee + Hang Clean from Below the Knee</u></h4>
<div>
1 Set of 3 Reps @ 60%<br />
1 Set of 3 Reps @ 70%<br />
4 Sets of 2 Reps @ 80%<br />
<br />
<h4>
<u>Back Squat</u></h4>
</div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
1 Set of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
1 Set of 1 Rep @ 90%</div>
<div>
1 Set of 1 Rep @ 95%</div>
<div>
<br /></div>
<h4>
<u>Snatch RDL</u></h4>
<div>
1 Set of 3 Reps @ 100%</div>
<div>
1 Set of 3 Reps @ 110%</div>
<div>
3 Sets of 3 Reps @ 115%</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-89952250728428134192015-03-22T00:00:00.000-07:002015-03-22T00:00:02.718-07:00Beginner Progression: Week 13, Day 7<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Y_xwGIotoBs/VQXxorQfX6I/AAAAAAAAFHk/ydvo9e82q4I/s1600/4126158013_ce7360c5d8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Y_xwGIotoBs/VQXxorQfX6I/AAAAAAAAFHk/ydvo9e82q4I/s1600/4126158013_ce7360c5d8.jpg" height="320" width="278" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: </td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Full Rest Day</u></h4>
<div>
Recover and prepare for week 14!</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-80570551943971761752015-03-21T00:00:00.000-07:002015-03-21T00:00:06.647-07:00Beginner Progression: Week 13, Day 6<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-J5EF3OYHOIw/VQXw6OPvaLI/AAAAAAAAFHc/3iTE3urEbY0/s1600/6172323625_700f2f1d08_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-J5EF3OYHOIw/VQXw6OPvaLI/AAAAAAAAFHc/3iTE3urEbY0/s1600/6172323625_700f2f1d08_m.jpg" height="298" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page16/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Active Rest</u></h4>
<div>
Athlete's Choice*</div>
<div>
<br /></div>
<div>
*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4601949561447777755.post-46369921436839214132015-03-20T00:00:00.000-07:002015-03-20T00:00:06.823-07:00Beginner Progression: Week 13, Day 5<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-ot93PD2vnTg/VQXvrBDYwJI/AAAAAAAAFHQ/AOhOTgRZG-Y/s1600/4126158223_bd6d243595_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-ot93PD2vnTg/VQXvrBDYwJI/AAAAAAAAFHQ/AOhOTgRZG-Y/s1600/4126158223_bd6d243595_m.jpg" height="320" width="246" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: <a href="https://www.flickr.com/photos/38313689@N00/page16/">Rob Macklem's Flickr</a></td></tr>
</tbody></table>
<h4>
<u><br /></u></h4>
<h4>
<u>Snatch</u></h4>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
2 Sets of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
<div>
2 Sets of 2 Reps @ 90%</div>
<div>
<br /></div>
<h4>
<u>Clean + Jerk</u></h4>
<div>
<div>
1 Set of 2 Reps @ 60%</div>
<div>
1 Set of 2 Reps @ 70%</div>
<div>
2 Sets of 2 Reps @ 80%</div>
<div>
1 Set of 2 Reps @ 85%</div>
</div>
<div>
2 Sets of 2 Cleans + 1 Jerk @ 90%</div>
<div>
<br /></div>
<h4>
<u>Back Squat</u></h4>
<div>
1 Set of 3 Reps @ 60%</div>
<div>
1 Set of 3 Reps @ 70%</div>
<div>
1 Set of 3 Reps @ 80%</div>
<div>
1 Set of 3 Reps @ 85%</div>
<div>
1 Set of 3 Reps @ 90%</div>
Unknownnoreply@blogger.com0