Monday, September 10, 2012

The Empire Classic Progression: Week 4, Day 1

Source: Rob Macklem's Flickr


Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
2 Sets of 3 Reps @ 80%

Snatch Pulls (Video)

3 Sets of 5 Reps @ 90%

Back Squat

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 5 Reps @ 75%
3 Sets of 5 Reps @ 80%

Press

1 Set of 5 Reps @ 50%
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
3 Sets of 5 Reps @ 75%

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