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| Source: Rob Macklem's Flickr |
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
5 Sets of 3 Reps @ 80%
Power Snatch
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
Power Clean + Push Jerk
1 Set of 2 P.Cl. + 3 P.Jr. @ 60%
1 Set of 2 P.Cl. + 3 P.Jr. @ 70%
1 Set of 1 P.Cl. + 2 P.Jr. @ 75%
3 Sets of 2 P.Cl. + 2 P.Jr. @ 70%
RDL
1 Set of 5 Reps @ 80%
5 Sets of 4 Reps @ 85%
Abdominals
4 Sets of 20 Reps*
*Athlete's choice in exercise selection.
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