Source: Rob Macklem's Flickr |
Push Ups
3 Sets of 7 Reps
Depth Jumps
4 Sets of 5 Reps
Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%
Power Clean + Push Press
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 6 Reps @ 80%
1 Set of 2 Reps @ 85%
Clean Pull from Blocks Above the Knee (Video)
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%
Hang Muscle Snatch from Hip
2 Sets of 3 Reps @ 50%
Push Press
2 Sets of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
Auxiliary Work
Hyperextensions
3 Sets of 12 Reps
Press
4 Sets of 7 Reps
Abs
3 Sets of 25 Reps
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