Friday, September 21, 2012

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.

1 comment:

  1. These workouts are awesome Sean! Can't tell you how much I appreciate it and hope it keeps going a loooong time...

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