Source: Rob Macklem's Flickr |
Power Clean + Press
5 Sets of 1 P.Cl. + 5 Press*
*Work up to weight where you can maintain proper form.
Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat
1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%
3 Sets of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 70%
Power Clean + Front Squat + Jerk
1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%
3 Sets of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%
Snatch Pulls (Video)
4 Sets of 4 Reps @ 90%
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 4 Reps @ 80%
1 Set of 2 Reps @ 85%
Abdominals
3 Sets of 25 Reps*
*Athlete's choice of exercises.
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