Source: Rob Macklem's Flickr |
Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%
Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
2 Sets of 2 Cl. + 1 Jr. @ 85%
Snatch Pull (Video)
4 Sets of 3 Reps @ 100%
Clean Pull (Video)
4 Sets of 3 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 3 Reps @ 85%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
Good Morning
4 Sets of 5 Reps*
*Work up to weight where you can maintain proper form.