Competition Phase Progression: Week 1, Day 6

Source: Rob Macklem's Flickr

Snatch

Work up to a heavy single

THEN

2 Sets of 2 Reps @ 75% of heaviest single made

Clean & Jerk

Work up to a heavy single

THEN

2 Sets of 2 Reps @ 75% of heaviest single made

Front 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%

3 Sets of 1 Rep @ 90%

Snatch Extension

3 Sets of 2 Reps @ 90%

Competition Phase Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

RDL

1 Set of 5 Reps @ 100%

3 Sets of 3 Reps @ 110%

Competition Phase Progression: Week 1, Day 3

Source: Rob Macklem's Flickr

Power Snatch + Overhead Squat

1 Set of 2 P.Sn. + 2 Oh.S. @ 60%

1 Set of 2 P.Sn. + 2 Oh.S. @ 70%

3 Sets of 2 P.Sn. + 2 Oh.S. @ 75%

Power Clean + Push Press

1 Set of 2 P.Cl. + 2 P.Pr. @ 60%

1 Set of 2 P.Cl. + 2 P.Pr. @ 70%

3 Sets of 2 P.Cl. + 2 P.Pr. @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

1 Set of 4 Reps @ 80%

Snatch Extension

3 Sets of 2 Reps @ 90%

Competition Phase Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

1 Set of 2 Reps @ 70%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

1 Set of 2 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean Pull

1 Set of 3 Reps @ 105%

4 Sets of 2 Reps @ 110%

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%

Preparatory Phase Progression 2.0: Week 12, Day 7

Source: www.news.cn

Full Rest Day

Recover and prepare for the next progression!