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| Source: Rob Macklem's Flickr |
Snatch
1 Set of 1 Rep @ 60%1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
Clean & Jerk
1 Set of 1 Cl. + 1 Jr. @ 60%1 Set of 1 Cl. + 1 Jr. @ 70%
1 Set of 1 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%
Snatch Pull (Video)
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 105%
1 Set of 3 Reps @ 100%
1 Set of 1 Rep @ 105%
Front Squat
1 Set of 1 Rep @ 70%1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
Press
4 Sets of 3 Reps**Work up to weight where you can maintain proper form.
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