Source: Rob Macklem's Flcikr |
Hang Muscle Snatch from Above the Knee
1 Set of 3 Reps @ 50%
3 Sets of 3 Reps @ 60%
Power Snatch from Blocks Above the Knee
1 Set of 2 Reps @ 60%
3 Sets of 2 Reps @ 65%
Power Clean from Blocks Above the Knee + Push Jerk
1 Set of 2 Reps @ 60%
3 Sets of 2 Reps @ 65%
Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 75%
RDL
4 Sets of 4 Reps @ 80%
Back 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%