Competition Phase Progression: Week 1, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Power Clean + Push Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Rep @ 75%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

4 Sets of 1 Rep @ 90%

Snatch Pull

1 Set of 3 Reps @ 100%

3 Sets of 3 Reps @ 105%