Advanced Programming: Week 6, Day 7

Source: Rob Macklem's Flickr

Rest Day

Recover and prepare for week 7!

Advanced Programming: Week 6, Day 6

Source: Rob Macklem's Flickr

Snatch Pull (Video)

5 Sets of 3 Reps @ 100%

Clean Pull (Video)

4 Sets of 3 Reps @ 100%

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 @ 90%

5 Sets of 3 Reps @ 80%

Good Morning

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 6, Day 5

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
5 Sets of 5 Reps @ 80%

Snatch

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 2 Reps @ 90%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean + Jerk

1 Set of 3 Cl. + 1 Jr. @ 60%

1 Set of 3 Cl. + 1 Jr. @ 70%

1 Set of 3 Cl. + 1 Jr. @ 80%

1 Set of 3 Cl. + 1 Jr. @ 85%

1 Set of 2 Cl. + 1 Jr. @ 90%

1 Set of 3 Cl. + 1 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

Snatch Pull (Video)

5 Sets of 4 Reps @ 90%

Push Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 4 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

Press

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 6, Day 4

Source: Rob Macklem's Flickr

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 65%

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 70%

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 65%

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

Abdominals

5 Sets of 30 Reps*

*Athlete's choice of exercises

Advanced Programming: Week 6, Day 3

Source: Rob Macklem's Flickr

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

Snatch Pull + Snatch

1 Set of 3 Sn.Pu. + 1 Sn. @ 60%

1 Set of 3 Sn.Pu. + 1 Sn. @ 70%

4 Sets of 3 Sn.Pu. + 1 Sn. @ 80%

Clean Pull + Clean + Jerk

1 Set of 3 Cl.Pu. + 1 Cl. + 1 Jr. @ 60%

1 Set of 3 Cl.Pu. + 1 Cl. + 1 Jr. @ 70%

3 Sets of 3 Cl.Pu. + 1 Cl. + 1 Jr. @ 80%

Snatch Deadlift from Blocks Above the Knee (Video)

5 Sets of 5 Reps @ 100%

Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

4 Sets of 4 Reps @ 70%

Press

4 Sets of 4 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 6, Day 2

Source: Rob Macklem's Flickr

Power Snatch + Overhead Squat

1 Set of 3 P.Sn. + 3 Oh.S. @ 60%

4 Sets of 3 P.Sn. + 3 Oh.S. @ 70%

Power Clean + Jerk

1 Set of 3 P.Cl. + 3 Jr. @ 60%

3 Sets of 3 P.Cl. + 3 Jr. @ 70%

Clean Pull (Video)

1 Set 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set 5 Reps @ 90%

1 Set of 3 Reps @ 100%

Abdominals

4 Sets of 30 Reps*

*Athlete's choice of exercises.

Advanced Programming: Week 6, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

4 Sets of 4 Reps @ 85%

Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

4 Sets of 4 Reps @ 85%

Clean + Jerk

1 Set of 4 Cl. + 1 Jr. @ 60%

1 Set of 4 Cl. + 1 Jr. @ 70%

1 Set of 4 Cl. + 1 Jr. @ 80%

3 Sets of 4 Cl. + 1 Jr. @ 85%

Snatch Pulls from Blocks Above the Knee (Video)

5 Sets of 4 Reps @ 100%

Press

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Good Morning

4 Sets of 6 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 5, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 6!

Advanced Programming: Week 5, Day 6

Source: Rob Macklem's Flickr

Snatch

Work up to 1 rep max.

Clean & Jerk

Work up to 1 rep max.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

Snatch Pull (Video)

4 Sets of 4 Reps @ 90%

Clean Pull (Video)

5 Sets of 4 Reps @ 85%

Good Morning

4 Sets of 8 Reps

Advanced Programming: Week 5, Day 5

Source: Rob Macklem's Flickr

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%

1 Set of 2 Reps @ 90%

2 Sets of 3 Reps @ 85%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

2 Sets of 2 Reps @ 80%

Clean + Jerk

1 Set of 2 Cl. + 2 Jr. @ 60%

1 Set of 2 Cl. + 2 Jr. @ 70%

1 Set of 2 Cl. + 2 Jr. @ 80%

1 Set of 2 Cl. + 2 Jr. @ 85%

1 Set of 1 Cl. + 1 Jr. @ 90%

2 Sets of 2 Cl. + 2 Jr. @ 80%

Clean Deadlift on Blocks from Below the Knee

1 Set of 5 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @ 90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @ 90%

1 Set of 1 Rep @ 100%

Advanced Programming: Week 5, Day 4

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

4 Sets of 3 Reps @ 85%

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%

3 Sets of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 2 Oh.S. @ 70%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

3 Sets of 3 P.Cl. + 3 F.S. + 2 Jr. @ 70%

Advanced Programming: Week 5, Day 3

Source: Rob Macklem's Flickr

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 85%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Snatch

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 2 Reps @ 90%

4 Sets of 3 Reps @ 80%

Clean + Jerk

1 Set of 3 Cl. + 1 Jr. @ 60%

1 Set of 3 Cl. + 1 Jr. @ 70%

1 Set of 3 Cl. + 1 Jr. @ 80%

1 Set of 3 Cl. + 1 Jr. @ 85%

1 Set of 2 Cl. + 1 Jr. @ 90%

3 Sets of 3 Cl. + 1 Jr. @ 80%

Snatch Deadlift from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

Press

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 5, Day 2

Source: Rob Macklem's Flickr

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 @ 80%

Power Snatch + Overhead Squat

1 Set of 3 P.Sn. + 3 Oh.S. @ 60%

1 Set of 3 P.Sn. + 3 Oh.S. @ 65%

2 Sets of 3 P.Sn. + 3 Oh.S. @ 70%

Power Clean + Push Jerk

1 Set of 3 P.Cl. + 1 P.Jr. @ 60%

1 Set of 3 P.Cl. + 1 P.Jr. @ 65%

3 Sets of 3 P.Cl. + 1 P.Jr. @ 70%

Clean Pull (Video)

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

Behind the Neck Snatch Grip Press

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 5, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

5 Sets of 5 Reps @ 80%

Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

Clean + Jerk

1 Set of 1 Cl. + 3 Jr. @ 60%

1 Set of 1 Cl. + 3 Jr. @ 70%

3 Sets of 1 Cl. + 3 Jr. @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 85%

3 Sets of 4 Reps @ 95%

Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

3 Sets of 3 Reps @ 70%

Good Morning

4 Sets of 8 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 4, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 5!

Advanced Programming: Week 4, Day 6

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Snatch Pull (Video)

1 Set of 4 Reps @ 90%

4 Sets of 4 Reps @ 100%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

Press

4 Sets of 3 Reps*

*Work of to weight where you can maintain proper form.

Advanced Programming: Week 4, Day 5

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets f 3 Reps @ 80%

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 3 Oh.S. @ 60%

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 2 Oh.S. @ 70%

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 3 Oh.S. @ 60%

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 2 Oh.S. @ 70%

Power Clean + Front Squat + Push Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 P.Jr. @ 60%

1 Set of 3 P.Cl. + 3 F.S. + 2 P.Jr. @ 70%

1 Set of 3 P.Cl. + 3 F.S. + 3 P.Jr. @ 60%

1 Set of 3 P.Cl. + 3 F.S. + 2 P.Jr. @ 70%

Advanced Programming: Week 4, Day 4

Source: Rob Macklem's Flickr

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 85%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 85%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

3 Sets of 3 Reps @ 80%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 2 Cl. + 1 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

3 Sets of 3 Cl. + 1 Jr. @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

Behind the Neck Push Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

Press

4 Sets of 4 Reps *

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 4, Day 3

Source: Rob Macklem's Flickr

Active Rest Day

Athlete's Choice*

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

Advanced Programming: Week 4, Day 2

Source: Rob Macklem's Flickr

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%

Power Snatch

1 Set of 3 Reps @ 60%

4 Sets of 3 reps @ 70%

Power Clean + Jerk

1 Set of 3 P.Cl. + 1 Jr. @ 60%

3 Sets of 3 P.Cl. + 1 Jr. @ 70%

Clean Pull (Video)

4 Sets of 2 Reps @ 90%

Abdominals

4 Sets of 30 Reps*

*Athlete's choice of exercises.

Advanced Progression: Week 4, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

4 Sets of 4 Reps @ 85%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Clean + Jerk

1 Set of 2 Cl. +1 Jr. @ 60%

1 Set of 2 Cl. +1 Jr. @ 70%

1 Set of 2 Cl. +1 Jr. @ 80%

1 Set of 1 Cl. +1 Jr. @ 85%

1 Set of 1 Cl. +1 Jr. @ 90%

Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 65%

Snatch Pulls (Video)

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

Good Morning

4 Sets of 8 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 3, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 4!

Advanced Programming: Week 3, Day 6

Source: Rob Macklem's Flickr

Back Squats

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 85%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 2 Cl. + 1 Jr. @ 80%

1 Set of 1 Cl. + 1 Jr. @ 85%

1 Set of 1 Cl. + 1 Jr. @ 90%

Snatch Pulls (Video)

5 Sets of 4 Reps @ 100%

Press

4 Sets of 4 Reps*

*Work up to weight where you can maintain proper form.

Good Mornings

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Abdominals

3 Sets of 30 Reps*

*Athlete's choice for exercises.

Advanced Programming: Week 3, Day 5

Source: Rob Macklem's Flickr

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%

1 Set of 2 Reps @ 90%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 85%

Power Snatch + Snatch Grip Behind the Neck Push Press

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%

1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%

1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%

1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

Clean Deadlift

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

Abdominals

4 Sets of 30 Reps*

*Athlete's choice for exercises.

Advanced Programming: Week 3, Day 4

Source: Rob Macklem's Flickr

Snatch Pulls + Snatch

1 Set of 3 Sn.Pu. + 1 Sn. @ 60%

1 Set of 3 Sn.Pu. + 1 Sn. @ 70%

4 Sets of 3 Sn.Pu. + 1 Sn. @ 80%

Clean Pulls + Clean

1 Set of 3 Cl.Pu. + 1 Cl. @ 60%

1 Set of 3 Cl.Pu. + 1 Cl. @ 70%

3 Sets of 3 Cl.Pu. + 1 Cl. @ 80%

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 1 Rep1 @ 95%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

*Jerks are from the rack.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 85%

Press

5 Sets of 4 Reps*

*Work up to weight where you can maintain proper form.

Good Mornings

4 Sets of 8 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 3, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Advanced Programming: Week 3, Day 2

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

Clean Pulls (Video)

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

Front Squat + Jerk

1 Set of 3 F.S. + 1 Jr. @ 60%

1 Set of 3 F.S. + 1 Jr. @ 70%

4 Sets of 2 F.S. + 1 Jr. @ 80%

Abdominals

3 Sets of 30 Reps*

*Athlete's choice of exercises.

Advanced Programming: Week 3, Day 1

Source: Rob Macklem's Flickr

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%

1 Set of 3 Reps @ 85%

1 Set of 2 Reps @ 90%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 2 Cl. + 1 Jr. @ 80%

3 Sets of 2 Cl. + 1 Jr. @ 85%

Behind the Neck Push Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Reps @ 75%

1 Set of 3 Reps @ 65%

1 Set of 2 Reps @ 70%

Snatch Deadlift (Video)

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

Advanced Programming: Week 2, Day 7

Source: Rob Macklem's Flickr

Rest Day

Recover and prepare for week 3!

Advanced Programming: Week 2, Day 6

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean + Push Jerk

1 Set of 3 P.Cl. + 1 P.Jr. @ 60%

1 Set of 3 P.Cl. + 1 P.Jr. @ 70%

1 Set of 1 P.Cl. + 1 P.Jr. @ 75%

1 Set of 3 P.Cl. + 1 P.Jr. @ 60%

1 Set of 3 P.Cl. + 1 P.Jr. @ 70%

RDL

1 Set of 5 Reps @ 80%

3 Sets of 4 Reps @ 90%

2 Sets of 2 Reps @ 100%

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%

1 Set of 3 Reps @ 80%

1 Set of 1 Rep @ 85%

Press

5 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Abdominals

3 Sets of 25 Reps*

*Athlete's choice of exercises.

Advanced Progression: Week 2, Day 5

;

Source: Rob Macklem's Flickr

Back Squat

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

Snatch

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

Clean + Jerk

1 Set of 1 Cl. + 3 Jr. @ 60%
1 Set of 1 Cl. + 3 Jr. @ 70%
1 Set of 1 Cl. + 2 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 2 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%

Clean Pulls

1 Set of 5 Reps @ 80%
5 Sets of 4 Reps @ 90%

Behind the Neck Push Jerk

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

Abdominals

4 Sets of 20 Reps*
*Athlete's choice of exercise.

Advanced Programming: Week 2, Day 4

Source: Rob Macklem's Flickr

Power Clean + Press

5 Sets of 1 P.Cl. + 5 Press*

*Work up to weight where you can maintain proper form.

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%

3 Sets of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 70%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

3 Sets of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%

Snatch Pulls (Video)

4 Sets of 4 Reps @ 90%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

Abdominals

3 Sets of 25 Reps*

*Athlete's choice of exercises.

Advanced Programming: Week 2, Day 3

Source: Rob Macklem's Flickr

Front Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

3 Sets of 4 Reps @ 80%, 1 Rep @ 90%

Hang Snatch

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 3 Reps @ 80%

Hang Clean + Jerk

1 Set of 3 Hg.Cl. + 1 Jr. @ 60%

1 Set of 3 Hg.Cl. + 1 Jr. @ 70%

3 Sets of 3 Hg.Cl. + 1 Jr. @ 80%

Clean Pulls (Video)

1 Set of 4 Reps @ 80%

5 Sets of 4 Reps @ 90%

Advanced Progression: Week 2, Day 2

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

5 Sets of 3 Reps @ 80%

Power Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

Power Clean + Push Jerk

1 Set of 2 P.Cl. + 3 P.Jr. @ 60%

1 Set of 2 P.Cl. + 3 P.Jr. @ 70%

1 Set of 1 P.Cl. + 2 P.Jr. @ 75%

3 Sets of 2 P.Cl. + 2 P.Jr. @ 70%

RDL

1 Set of 5 Reps @ 80%

5 Sets of 4 Reps @ 85%

Abdominals

4 Sets of 20 Reps*

*Athlete's choice in exercise selection.

Advanced Progression: Week 2, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

4 Sets of 4 Reps @ 80%

Hang Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

Hang Clean + Jerk

1 Set of 4 Hg.Cl. + 1 Jr. @ 60%

1 Set of 4 Hg.Cl. + 1 Jr. @ 70%

1 Set of 3 Hg.Cl. + 1 Jr. @ 80%

2 Sets of 4 Hg.Cl. + 1 Jr. @ 75%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Snatch Pulls (Video)

5 Sets of 5 Reps @ 80%

Abdominals

3 Sets of 20 Reps*

*Athlete's choice on exercise selection.

Advanced Progression: Week 1, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 2!

Advanced Programming: Week 1, Day 6

Source: Rob Macklem's Flickr

Back Squat

3 Sets of 10 Reps @ 60%

Clean Deadlift

5 Sets of 3 Reps @ 90%

Push Press

4 Sets of 4 Reps @ 60%

Advanced Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Sled

15 minutes.  10 minutes forward, 5 minutes backwards.

Advanced Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%

4 Sets of 5 Reps @ 70%

Snatch Deadlift (Video)

3 Sets of 2 Reps @ 95%

Power Snatch from Blocks Below the Knee (Video)

1 Set of 1 Rep @ 60%

5 Sets of 1 Rep @ 70%

Snatch Pull to Knee + Snatch

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 60%

4 Sets of 2 Sn.Pu.Kn. + 1 Sn. @ 70%

Snatch Grip Behind the Neck Push Press + Overhead Squat

3 Sets of 3 Sn.Gr.Be.N.P.Pr. + 3 Oh.S. @ 75%

Advanced Progression: Week 1, Day 3

Source: Waxman's Gym

Sled

15 minutes of work.  10 minutes moving forward, 5 minutes moving backwards.

Advanced Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Back Squat

4 Sets of 10 Reps @ 60%

Clean Deadlift

4 Sets of 3 Reps @ 90%

Power Clean from Blocks Below the Knee (Video)

1 Set of 1 Rep @ 60%

5 Sets of 1 Rep @ 70%

Clean Pull to Knee + Clean

1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 60%

4 Sets of 2 Cl.Pu.Kn. + 1 Cl. @ 70%

Behind the Neck Push Press + Behind the Neck Push Jerk

3 Sets of 3 Be.N.P.Pr. + 3 Be.N.P.Jr. @ 75%

Advanced Progression: Week 1, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Snatch Pulls (Video)

3 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

5 Sets of 1 Rep @ 80%

Snatch Pull to Knee + Snatch

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 60%

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 70%

3 Sets of 2 Sn.Pu.Kn. + 1 Sn. @ 80%

Snatch Grip Behind the Neck Push Press + Overhead Squat

3 Sets of 3 Sn.Gr.Be.Ne.P.Pr. + 2 Oh.Sq. @ 75%

The Empire Classic Progression: Week 13, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for the next progression!

The Empire Classic Progression: Week 13, Day 6

Source: Rob Macklem's Flickr

Snatch

Work to Find New 1-RM

Clean & Jerk

Work to Find New 1-RM

The Empire Classic Progression: Week 13, Day 5

Source: Rob Macklem's Flickr

Active Rest

Light stretching and mobilization to prepare for meet or maxing out tomorrow!

The Empire Classic Progression: Week 13, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Empire Classic Progression: Week 13, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 1 Rep @ 70%

Power Clean + Jerk

3 Sets of 2 P.Cl. + 1 Jr. @ 60%

Back Squat

3 Sets of 3 Reps @ 80%

The Empire Classic Progression: Week 13, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean + Jerk

1 Set of 2 P.Cl. + 1 Jr. @ 60%
1 Set of 2 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%

The Empire Classic Progression: Week 13, Day 1

Source: Rob Macklem's Flickr

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Clean & Jerk

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Front 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%

Press

4 Sets of 3 Reps @ 60%

The Empire Classic Progression: Week 12, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for the final week of the progression!