Monday, August 20, 2012

The Empire Classic Progression: Week 1, Day 1

Source: Rob Macklem's Flickr


Hang Snatch

 2 Sets of 3 Reps @ 40%
1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Snatch Pull (Video)

3 Sets of 5 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%

Press

2 Sets of 5 Reps @ 40%
1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
3 Sets of 5 Reps @ 70%*
*Percentages are based off of 1 rep max snatch.

2 comments:

  1. What if I am unable to press for five 70% of my max snatch?

    ReplyDelete
  2. David: Go down to a weight you can handle for 5 reps.

    ReplyDelete