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%