Initial Progression: Week 12, Day 6

Source: Rob Macklem's Flickr

Behind the Neck Snatch Grip Press

3 Sets of 3 Reps*

*Work up to weight where you can maintain proper form

Jerk from Behind the Neck

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

Clean Pull to the Knee (Video)

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

3 Sets of 2 Reps @ 110%

Initial Progression: Week 12, Day 5

Source: Rob Macklem's Flickr

Power Clean

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Clean Grip Snatch (Video)

4 Sets of 2 Reps @ 80%

Clean + Jerk

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

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

1 Set of 1 Cl. + 1 Jr. @ 90%

Clean Pull (Video)

4 Sets of 2 Reps @ 100%

Front Squat

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Initial Progression: Week 12, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Initial Progression: Week 12, Day 3

Source: Rob Macklem's Flickr

Behind the Neck Snatch Grip Press

3 Sets of 3 Reps*

*Work up to weight where you can maintain proper form.

Power Clean

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 80%

Jerk from Behind the Neck

2 Sets of 2 Reps @ 80%

4 Sets of 1 Rep @ 90%

Initial Progression: Week 12, Day 2

Source: Rob Macklem's Flickr

Power Snatch

3 Sets of 3 Reps @ 70%

Clean Grip Snatch (Video)

2 Sets of 2 Reps @ 80%

3 Sets of 1 Rep @ 90%

Snatch Pull (Video)

4 Sets of 2 Reps @ 100%

Snatch Pull to the Knee (Video)

3 Sets of 2 Reps @ 100%

Back Squat

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Initial Progression: Week 12, Day 1

Source: Rob Macklem's Flickr

Full Rest Day

Rest and recover for day two!

Initial Progression: Week 11, Day 7

Source: Bruce Klemens Classic Weightlifting Photos

Full Rest Day

Recover and prepare for week 12!