Source: Rob Macklem's Flickr |
Power Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%
Power Clean + Push Jerk
1 Set of 3 P.Cl. + 1 P.Jr. @ 60%
1 Set of 3 P.Cl. + 1 P.Jr. @ 70%
1 Set of 1 P.Cl. + 1 P.Jr. @ 75%
1 Set of 3 P.Cl. + 1 P.Jr. @ 60%
1 Set of 3 P.Cl. + 1 P.Jr. @ 70%
RDL
1 Set of 5 Reps @ 80%
3 Sets of 4 Reps @ 90%
2 Sets of 2 Reps @ 100%
Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 3 Reps @ 80%
1 Set of 1 Rep @ 85%
Press
5 Sets of 5 Reps*
*Work up to weight where you can maintain proper form.
Abdominals
3 Sets of 25 Reps*
*Athlete's choice of exercises.