Beginner Progression: Week 5, Day 6

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 5, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

3 Sets of 5 Reps @ 80%

Beginner Progression: Week 5, Day 4

Source: Rob Macklem's Flickr

Power Clean from Blocks Below the Knee

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Clean Pull to the Hip + Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 80%

Clean Pull to Knee with 3 Second Hold

4 Sets of 4 Reps @ 110%

Beginner Progression: Week 5, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 5, Day 2

Source: Rob Macklem's Flickr

Push Jerk without Moving Feet

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Jerk

1 Set of 3 Reps @ 60%

1 Sets of 3 Reps @ 70%
5 Sets of 2 Reps @ 80%

Push Press

1 Set of 4 Reps @ 60%

4 Sets of 3 Reps @ 70%

Mid Grip RDL

4 Sets of 4 Reps @ 105%

Beginner Progression: Week 5, Day 1

Source: Rob Macklem's Flickr

Power Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Snatch Pull to Hip + Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 2 Reps @ 80%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 80%

Snatch Pull

4 Sets of 4 Reps @ 90%

Beginner Progression: Week 4, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 5!