The Empire Classic Progression: Week 9, Day 6

Source: Rob Macklem's Flickr

Hang Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

4 Sets of 2 Reps @ 80%

Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

4 Sets of 2 Reps @ 80%

Clean from Blocks Below the Knee

3 Sets of 3 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 90%

The Empire Classic Progression: Week 9, Day 5

Source: Rob Macklem's Flickr

Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

4 Sets of 2 Reps @ 80%

Power Snatch from Blocks Below the Knee (Video)

3 Sets of 3 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 2 Reps @ 80%

The Empire Classic Progression: Week 9, 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 9, Day 3

Source: Rob Macklem's Flickr

Hang Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 3 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 90%

The Empire Classic Progression: Week 9, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Empire Progression: Week 9, Day 1

Source: Rob Macklem's Flickr

Hang Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Snatch Pull from Blocks Below the Knee (Video)

3 Sets of 3 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 2 Reps @ 80%

Press

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

The Empire Classic Progression: Week 8, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 9!