Advanced Programming: Week 1, Day 6

Source: Rob Macklem's Flickr

Back Squat

3 Sets of 10 Reps @ 60%

Clean Deadlift

5 Sets of 3 Reps @ 90%

Push Press

4 Sets of 4 Reps @ 60%

Advanced Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Sled

15 minutes.  10 minutes forward, 5 minutes backwards.

Advanced Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%

4 Sets of 5 Reps @ 70%

Snatch Deadlift (Video)

3 Sets of 2 Reps @ 95%

Power Snatch from Blocks Below the Knee (Video)

1 Set of 1 Rep @ 60%

5 Sets of 1 Rep @ 70%

Snatch Pull to Knee + Snatch

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

4 Sets of 2 Sn.Pu.Kn. + 1 Sn. @ 70%

Snatch Grip Behind the Neck Push Press + Overhead Squat

3 Sets of 3 Sn.Gr.Be.N.P.Pr. + 3 Oh.S. @ 75%

Advanced Progression: Week 1, Day 3

Source: Waxman's Gym

Sled

15 minutes of work.  10 minutes moving forward, 5 minutes moving backwards.

Advanced Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Back Squat

4 Sets of 10 Reps @ 60%

Clean Deadlift

4 Sets of 3 Reps @ 90%

Power Clean from Blocks Below the Knee (Video)

1 Set of 1 Rep @ 60%

5 Sets of 1 Rep @ 70%

Clean Pull to Knee + Clean

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

4 Sets of 2 Cl.Pu.Kn. + 1 Cl. @ 70%

Behind the Neck Push Press + Behind the Neck Push Jerk

3 Sets of 3 Be.N.P.Pr. + 3 Be.N.P.Jr. @ 75%

Advanced 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 Pulls (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 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%

Snatch Grip Behind the Neck Push Press + Overhead Squat

3 Sets of 3 Sn.Gr.Be.Ne.P.Pr. + 2 Oh.Sq. @ 75%

The Empire Classic Progression: Week 13, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for the next progression!