Friday, October 19, 2012

The Empire Classic Progression: Week 9, Day 5

Source: Rob Macklem's Flickr


Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 75%
4 Sets of 2 Reps @ 80%

Power Snatch from Blocks Below 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%
1 Set of 2 Reps @ 75%
3 Sets of 2 Reps @ 80%

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