Beginner Progression: Week 12, Day 6

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 12, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

-Work Up to a Heavy Single-

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

-Work Up to a Heavy Single-

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Beginner Progressions: Week 12, Day 4

Source: www.robmacklem.com

Hang Power Clean from Below the Knee

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

Front 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%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 85%

Hang Clean Extension from Below the Knee

4 Sets of 4 Reps @ 80%

Clean Pull

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

4 Sets of 3 Reps @ 110%

Beginner Progression: Week 12, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 12, Day 2

Source: 

Snatch Extension + Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

Power Snatch

Work to a Heavy Single

Clean Extension + Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

Power Clean

Work to a Heavy Single

Push Press

1 Set of 4 Reps @ 60%

5 Sets of 4 Reps @ 70%

RDL

4 Sets of 4 Reps @ 105%

Beginner Progression: Week 12, Day 1

Source: Rob Macklem's Flickr

Hang Power Snatch from Below the Knee

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

3 Sets at 2 Reps @ 75%

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 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 2 Reps @ 90%

3 Sets of 2 Reps @ 85%

Hang Snatch Extension from Below the Knee

4 Sets of 4 Reps @ 80%

Beginner Progression: Week 11, Day 7

Source: townhall.com

Full Rest Day

Recover and prepare for week 12!