Competition Phase Progression: Week 5, Day 6

Source: Rob Macklem's Flickr

Snatch

Work Up to a Heavy Single

-THEN-

1 Set of 2 Reps @ 75% of Heaviest Single

Clean & Jerk

Work Up to a Heavy Single

-THEN-

1 Set of 2 Reps @ 75% of Heaviest Single

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%

2 Sets of 1 Rep @ 90%

Competition Phase Progression: Week 5, 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 5, 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%

Snatch Extension

4 Sets of 3 Reps @ 85%

Competition Phase Progression: Week 5, Day 3

Source: Rob Macklem's Flickr

Hang Power Snatch from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Hang Power Clean from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 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%

3 Sets of 1 Rep @ 90%

Hang Clean Extension from Below the Knee

4 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 5, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

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 2 Reps @ 90%

Snatch Pull

1 Set of 3 Reps @ 100%

3 Sets of 2 Reps @ 105%

Competition Phase Progression: Week 5, 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%

3 Sets of 1 Rep @ 80%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Back Squat

Work Up to a Heavy Single

-Then-

3 Sets of 2 Reps @ 80% of Heaviest Single

Clean Pull

1 Set of 3 Reps @ 100%

3 Sets of 2 Reps @ 105%

Competition Phase Progression: Week 4, Day 7

Source: www.robmacklem.com

Full Rest Day

Recover and prepare for week 5!