Source: Rob Macklem's Flickr |
Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
2 Sets of 2 Reps @ 90%
Power Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
Power Clean
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
Clean Pulls (Video)
1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 4 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 4 Reps @ 90%
Front Squat + Jerk
1 Set of 3 F.S. + 1 Jr. @ 60%
1 Set of 3 F.S. + 1 Jr. @ 70%
4 Sets of 2 F.S. + 1 Jr. @ 80%
Abdominals
3 Sets of 30 Reps*
*Athlete's choice of exercises.
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