Competition Phase Progression: Week 3, Day 6

Source: Rob Macklem's Flickr

Snatch

Work to Heavy Single

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Front 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%

3 Sets of 1 Rep @ 90%

Hang Clean Extension from Below the Knee

3 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 3, 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 3, Day 4

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Power Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 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%

1 Set of 2 Reps @ 90%

1 Set of 1 Rep @ 95%

Hang Snatch Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 3, Day 3

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 1 Rep @ 85%

3 Sets of 1 Rep @ 90%

Clean & Jerk

Work to a Heavy Single

Front 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%

1 Set of 2 Reps @ 90%

1 Set of 4 Reps @ 80%

Clean Pull

4 Sets of 3 Reps @ 95%

Competition Phase Progression: Week 3, Day 2

Source: Rob Macklem's Flickr

Hang Power Snatch from Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Hang Power Clean from Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

3 Sets of 1 Rep @ 80%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

1 Set of 5 Reps @ 75%

Snatch Pull

4 Sets of 4 Reps @ 95%

Competition Phase Progression: Week 3, Day 1

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%

1 Set of 2 Reps @ 90%

1 Set of 3 Reps @ 60%

Clean + Jerk

1 Set of 2 Cl. + 2 Jr. @ 60%

1 Set of 2 Cl. + 2 Jr. @ 70%

1 Set of 2 Cl. + 1 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

1 Set of 2 Cl. + 1 Jr. @ 90%

1 Set of 3 Cl. + 3 Jr. @ 60%

Front 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 5 Reps @ 75%

Clean Pull

4 Sets of 2 Reps @ 100%

Competition Phase Progression: Week 2, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 3!