Monday, September 17, 2012

The Empire Classic Progression: Week 5, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Above the Knee

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

Snatch Pull (Video)

3 Sets of 3 Reps @ 85%

Back Squat

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

Press*

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 55%
3 Sets of 3 Reps @ 60%

*Base off percentage of snatch 1-RM.

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