The Empire Classic Progression: Week 8, Day 6

Source: Rob Macklem's Flickr

Clean

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Clean from Blocks Below the Knee

3 Sets of 3 Reps @ 70%

Front Squat

3 Sets of 3 Reps @ 90%

The Empire Progression: Week 8, Day 5

Clean from Blocks Below the Knee

Work Up to 3 Rep Max

THEN

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

2 Sets of 3 Reps @ 90%

Front Squat

Work Up to 3 Rep Max

The Empire Classic Progression: Week 8, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Empire Classic Progression: Week 8, Day 3

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Power Snatch from Blocks Above the Knee (Video)

3 Sets of 3 Reps @ 75%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

3 Sets of 3 Reps @ 90%

Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

The Empire Classic Progression: Week 8, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Empire Classic Progression: Week 8, Day 1

Source: Rob Macklem's Flickr

Snatch from Blocks Below the Knee

Work to 3 Rep Max

Snatch Pull from Blocks Below the Knee (Video)

3 Sets of 3 Reps @ 100%

Back Squat

Work to 3 Rep Max

Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

The Empire Classic Progression: Week 7, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 8!