Monday, September 24, 2012

The Empire Classic Progression: Week 6, Day 1

Source: Rob Macklem's Flickr


Snatch Pulls + Snatch

1 Set of 3 Sn. Pulls + 1 Sn. @ 50%
1 Set of 3 Sn. Pulls + 1 Sn. @ 60%
1 Set of 3 Sn. Pulls + 1 Sn. @ 70%
1 Set of 3 Sn. Pulls + 1 Sn. @ 75%
4 Sets of 3 Sn. Pulls + 1 Sn. @ 85%

Front Squat + Press*

1 Set of 5 Reps @ 40%**
1 Set of 5 Reps @ 50%
4 Sets of 5 Reps @ 60%

*Percentages Based off of Press 1-RM
**1 Rep = 1 Front Squat + 1 Press

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