Monday, March 2, 2015

Beginner Progression: Week 11, Day 1

Source: Rob Macklem's Flickr


Hang Snatch from Above the Knee

Work to a Heavy Single
-THEN-
2 Sets of 2 Reps @ 80% of Heaviest Lift Made

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 70%
4 Sets of 3 Sn.P.Pr. + 3 Oh.S. @ 80%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 1 Rep @ 90%
3 Sets of 3 Reps @ 85%

Snatch Pull

4 Sets of 4 Reps @ 105%

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