Initial Progression: Week 1, Day 6

Source: Bruce Klemens Classic Weightlifting Photos

Sprint

8 Sets of 25 yards*
*Sprint 25 yards, walk back and immediately start next set.

Power Snatch + Behind the Neck Push Press + Overhead Squat

1 Set of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 60% of Snatch 1 Rep Max*

3 Sets of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 70% of Snatch 1 Rep Max*

*1 minute rest in-between sets.

Snatch Grip Press from Behind the Neck from the Squat

3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Front Squat

1 Set of 2 Reps @ 60% of 1 Rep Max

1 Set of 2 Reps @ 70% of 1 Rep Max

4 Sets of 2 Reps @ 80% of 1 Rep Max

Canella Cross

6 Sets of 5 Reps

Snatch Grip Press from Behind the Neck from the Squat Demo

  

Canella Cross Demo