Initial Progression: Week 6, Day 6

Source: Bruce Klemens Flickr

Sprint

6 Sets of 30 Yards*

*Sprint 30 yards, rest 20 seconds, and then repeat.

Shot Put/Medball Backwards Throw (Video)

5 Sets of 3 Throws for Distance

Power Clean from Blocks Below the Knee (Video)

2 Sets of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 1 Rep @ 80%

Jerk

2 Sets of 2 Reps @ 80%

4 Sets of 1 Rep @ 90%

1 Set of 3 Reps @ 80%

Clean Pull (Video)

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 100%

1 Set of 3 Reps @ 85%