Source: Rob Macklem's Flickr |
Front Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 85%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 2 Reps @ 90%
4 Sets of 3 Reps @ 80%
Clean + Jerk
1 Set of 3 Cl. + 1 Jr. @ 60%
1 Set of 3 Cl. + 1 Jr. @ 70%
1 Set of 3 Cl. + 1 Jr. @ 80%
1 Set of 3 Cl. + 1 Jr. @ 85%
1 Set of 2 Cl. + 1 Jr. @ 90%
3 Sets of 3 Cl. + 1 Jr. @ 80%
Snatch Deadlift from Blocks Below the Knee (Video)
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
Press
4 Sets of 5 Reps*
*Work up to weight where you can maintain proper form.
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