Initial Progression: Week 9, Day 6

Source: The Official Website of the Beijing 2008 Olympic

Competition

Compete in a meet.  If you don't have access to a meet, lift to a max in both the snatch and the clean & jerk.

Initial Progression: Week 9, Day 5

Source: Bruce Klemens Classic Weightlifting Photos

Full Rest Day

Rest and prepare for competition!

Initial Progression: Week 9, Day 4

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

2 Sets of 3 Reps @ 70%

Power Clean + Jerk

1 Set of 3 P.Cl. + 1 Jr. @ 60%

1 Set of 3 P.Cl. + 1 Jr. @ 65%'

2 Sets of 3 P.Cl. + 1 Jr. @ 70%

Initial Progression: Week 9, Day 3

Source: Robert Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Stretch, Foam Roll, Roll on Lacrosse Ball

Initial Progression: Week 9, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

2 Sets of 3 Reps @ 70%

Power Clean + Jerk

1 Set of 3 P. Cl. + 1 Jr. @ 60%

1 Set of 3 P.Cl. + 1 Jr. @ 65%

2 Sets of 3 P. Cl. + Jr. @ 70%

Back Squat

3 Sets of 3 Reps @ 65%

Initial Progression: Week 9, Day 1

Source: Bruce Klemens Classic Weightlifting Photos

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 2 Cl. + 1 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

Clean Pull (Video)

3 Sets of 2 Reps @ 90%

Front Squat

3 Sets of 3 Reps @ 80%

Initial Progression: Week 8, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Prepare for week 9!