Strength Progression: Week 2, Day 6

Source: Rob Macklem's Flickr

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 Sets of 1 Rep @ 80%

Clean Pull to Knee + Clean

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

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

2 Sets of 2 Cl.Pu. + 1 Cl. @ 80%

Behind the Neck Push Jerk

3 Sets of 2 Reps @ 80%

Strength Progression: Week 2, 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 @ 100%

Power Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

5 Sets of 1 Rep @ 75%

Snatch Pull to Knee + Snatch

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

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

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

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets of 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 75%

Strength Progression: Week 2, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Strength Progression: Week 2, Day 3

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Set of 5 Reps @ 80%

Clean Pull (Video)

4 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 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%

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

Push Press + Jerk

3 Sets of 2 P.Pr. + 1 Jr. @ 75%

Strength Progression: Week 2, Day 2

Source: Rob Macklem's Flickr

Sprint

10 x 30 yards*

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

Box Jumps

15 Jumps*

*Work up to height you can jump up to for every rep.  Jump up, step down and repeat.

Power Snatch

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Power Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 80%

Press

4 Sets of 3 Reps*

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

Hyper

4 Sets of 8 Reps

Strength Progression: Week 2, Day 1

Source: Rob Macklem's Blog

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 @ 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 Sets of 2 Sn.Pu.Kn. + 1 Sn. @ 80%

Heaving Snatch Balance

3 Sets of 2 Reps @ 90%

Strength Progression: Week 1, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 2!