The Empire Classic Progression: Week 12, Day 5

Source: Rob Macklem's Flickr

Clean + Jerk*

1 Set 3 Reps @ 70%

1 Set 3 Reps @ 75%

1 Set 3 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 100%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 100%

*1 Rep = 2 Cl. + 1 Jr.

Clean Pulls (Video)

4 Sets of 3 Reps @ 105%

Back Squats

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 95%