Competition Phase Progression: Week 6, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Front 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%

Clean Pull

5 Sets of 2 Reps @ 85%

Competition Phase Progression: Week 6, 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 6, Day 4

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

5 Sets of 1 Rep @ 85%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

5 Sets of 1 Rep @ 85%

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 2 Reps @ 90%

Snatch Extension

4 Sets of 2 Reps @ 85%

Snatch RDL

4 Sets of 4 Reps @ 90%

Competition Phase Progression: Week 6, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 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 1 Rep @ 75%

3 Sets of 1 Rep @ 80%

Hang Clean Pull from Below the Knee

5 Sets of 3 Reps @ 90%

RDL

4 Sets of 4 Reps @ 95%

Competition Phase Progression: Week 6, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Front Squat

Work to a Heavy Single

THEN

2 Sets of 2 Reps @ 80% of Heaviest Single

Hang Snatch Extension from Below the Knee

5 Sets of 3 Reps @ 80%

Competition Phase Progression: Week 6, Day 1

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 + Push Jerk

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%

4 Sets of 2 Reps @ 85%

Mid Grip RDL (Base % Off of Snatch)

4 Sets of 4 Reps @ 100%

Competition Phase Progression: Week 5, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 6!