Strength Progression: Week 1, Day 6

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Set of 5 Reps @ 80%

Clean Pull (Video)

2 Sets of 2 Reps @ 90%

Power Clean

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

3 Set of 1 Rep @ 80%

Clean Pull to Knee + Clean

1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 60%

1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 70%

2 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 80%

Behind the Neck Push Press + Behind the Neck Push Jerk

5 Sets of 2 B.N.P.P + 2 B.N.P.J. @ 75%

Strength Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Snatch Pull (Video)

3 Sets of 2 Reps @ 95%

Power Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

3 Sets of 1 Rep @ 80%

Snatch Pull to the Knee + Snatch

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 60%

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 70%

5 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 80%

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets of 3 B.N.Sn.Gr.P.Pr. + 3 Oh.Sq. @ 75%

Strength Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's choice.*

*Suggestions: Stretch, roll on foam roller, use lacrosse ball, etc.

Strength Progression: Week 1, Day 3

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 5 Reps @ 80%

Clean Pull (Video)

3 Sets of 3 Reps @ 90%

Power Clean

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

5 Sets of 1 Rep @ 80%

Clean Pull to Knee + Clean

1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 60%

1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 70%

4 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 80%

Behind the Neck Push Press + Behind the Neck Push Jerk

3 Sets of 3 B.N.P.Pr. + 3 B.N.P.J. @ 75%

Strength Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Sprint

10x 30 yards*

*Sprint 30 yards, walk back and immediately start next set.

Box Jump

15 Box Jumps*

*Jump up to box height you can hit every rep, step down, reset and then repeat.

Power Snatch

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Jerk from Behind the Neck

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Press

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.  Perform all working sets with that weight.

Good Morning

4 Sets of 4 Reps*

*Work up to weight where you can maintain proper form.  Perform all working sets with that weight.

Strength Progression: Week 1, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Snatch Pull (Video)

3 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

5 Sets of 1 Rep @ 80%

Snatch Pull to the Knee + Snatch

1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 60%

1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 70%

3 Set of 2 Sn.Pu.Kn + 1 Sn. @ 80%

Snatch Grip Push Press + Overhead Squat

3 Reps of 3 Sn.Gr.P.Pr. + 3 Oh.Sq. @ 75%*

*Percentage based on Snatch 1-RM

Transition Progression: Week 1, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for the next week of training!