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Source: Rob Macklem's Flickr |
Back Squat
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
4 Sets of 4 Reps @ 80%
Hang Snatch
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
Hang Clean + Jerk
1 Set of 4 Hg.Cl. + 1 Jr. @ 60%
1 Set of 4 Hg.Cl. + 1 Jr. @ 70%
1 Set of 3 Hg.Cl. + 1 Jr. @ 80%
2 Sets of 4 Hg.Cl. + 1 Jr. @ 75%
Behind the Neck Push Press
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%
Snatch Pulls (Video)
5 Sets of 5 Reps @ 80%
Abdominals
3 Sets of 20 Reps*
*Athlete's choice on exercise selection.
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