Source: Rob Macklem's Flickr |
Power Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
Power Clean + Power Jerk
1 Set of 2 P.Cl. + 2 P.Jr. @ 60%
1 Set of 2 P.Cl. + 2 P.Jr. @ 70%
1 Set of 2 P.Cl. + 2 P.Jr. @ 60%
1 Set of 2 P.Cl. + 2 P.Jr. @ 70%
Clean Pull (Video)
1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 100%
Snatch Deadlift from Blocks Below the Knee (Video)
5 Sets of 3 Reps @ 100%
Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%
Abdominals
3 Sets of 30 Reps*
*Athlete's choice of exercise