Beginner Progression: Week 9, Day 6

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 9, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

Snatch Pull

1 Set of 3 Reps @ 95%

1 Set of 3 Reps @ 105%

3 Sets of 3 Reps @ 110%

Beginner Progression: Week 9, Day 4

Source: Rob Macklem's Flickr

Hang Power Clean From Above the Knee + Push Press

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Front 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%

2 Sets of 3 Reps @ 80%

Hang Clean Extension From Above Knee

4 Sets of 3 Reps @ 80%

Hang Clean Pull From Above Knee

4 Sets of 3 Reps @ 100%

Beginner Progression: Week 9, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 9, Day 2

Source: www.washingtonpost.com

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Rep @ 80%

4 Sets of 2 Reps @ 85%

Clean Pull

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

3 Sets of 3 Reps @ 110%

Beginner Progression: Week 9, Day 1

Source: Rob Macklem's Flickr

Hang Power Snatch from Above Knee

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 1 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 4 Reps @ 80%

Hang Snatch Extension from Above Knee

4 Sets of 3 Reps @ 80%

Hang Snatch Pull from Above Knee

4 Sets of 3 Reps @ 100%

Beginner Progression: Week 8, Day 7

Source: herveloirephoto.free.fr

Full Rest Day

Recover and prepare for week 9!