Beginner Progression: Week 1, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 80%

Snatch Extension

3 Sets of 3 Reps

Beginner Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 75%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 80%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

3 Sets of 3 Reps @ 70%

RDL

4 Sets of 4 Reps @ 100%

Press

3 Sets of 10 Reps

Hypers

3 Sets of 10 Reps

Beginner Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 1, Day 3

Source: Rob Macklem's Flickr

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Push Press

1 Set of 4 Reps @ 60%

4 Sets of 4 Reps @ 70%

Front Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean Pull

3 Sets of 3 Reps @ 90%

Beginner Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 1, Day 1

Source: Rob Macklem's Flickr

Muscle Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 65%

Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Snatch Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

5 Sets of 2 Reps @ 80%

Snatch Pull

3 Sets of 3 Reps @ 90%

Competition Phase Progression: Week 8, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for the next progression!