Source: WonderLifter's Flickr |
Snatch
1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
2 Sets of 3 Reps @ 85%
Clean
1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
2 Sets of 3 Reps @ 85%
Back Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 85%
1 Set of 3 Reps @ 90%
Mid Grip RDL
3 Sets of 5 Reps @ 100%*
*% Based Off of 1-RM Snatch
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