Transition Progression: Week 1, Day 6

Source: Rob Macklem's Flickr

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 100%

Snatch

4 Sets of 3 Reps @ 80%

Clean

4 Sets of 3 Reps @ 80%

Transitional Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 4 Reps @ 65%

3 Sets of 2 Reps @ 75%

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%

Jerk

1 Set of 2 Reps @ 75%

3 Sets of 2 Reps @ 85%

Back Squat

1 Set of 5 Reps @ 65%

1 Set of 5 Reps @ 75%

4 Sets of 3 Reps @ 85%

Transition Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Transition Progression: Week 1, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Power Clean + Push Jerk

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

1 Set of 1 P.Cl. + 2 P.Jr. @ 75%

3 Set of 1 P.Cl. + 1 P.Jr. @ 80%

Clean

3 Sets of 1 Rep @ 80%

Jerk

1 Set of 2 Reps @ 75%

3 Sets of 2 Reps @ 85%

Back Squat

1 Set of 5 Reps @ 65%

3 Sets of 2 Reps @ 75%

Transition Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Press from the Split Position (Video)

3 Sets of 3 Reps Each Leg*

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

Canella Cross (Video)

10 Sets of 10 Reps

Behind the Neck Jerk

3 Sets of 3 Reps @ 80%

Transition Progression: Week 1, Day 1

Source: Rob Macklem's Flickr

Behind the Neck Snatch Grip Press + Overhead Squat

3 Sets of 3 B.N.Sn.Gr.Pr. + 3 O.S.*

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

Power Clean

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 2 Reps @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 100%

Initial Progression: Week 14, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Rest and prepare for Transition Progression!