The Empire Classic Progression: Week 5, Day 5

Source: Rob Macklem's Flickr

Snatch from Blocks 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%

Power Snatch from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3Reps @ 75%

Press*

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 55%

3 Sets of 3 Reps @ 60%

*Based off snatch 1-RM percentage.