Beginner Progression: Week 13, Day 6

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 13, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Clean + Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Cleans + 1 Jerk @ 90%

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%

Beginner Progression: Week 13, Day 4

Source: Getty Images

Power Snatch + Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Power Clean + Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

4 Sets of 1 Rep @ 90%

Hang Clean Pull from Below the Knee

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 110%

4 Sets of 3 Reps @ 115%

Beginner Progression: Week 13, Day 3

Source: Rob Macklem's Flickrhivemind

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 13, Day 2

Source: Rob Macklem's Flickr

Hang Power Snatch from Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Hang Power Clean from Below the Knee + Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Front 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%

2 Sets of 2 Reps @ 90%

Beginner Progression: Week 13, Day 1

Source: Rob Macklem's Flickr

Hang Snatch from Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Hang Clean from Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 110%

4 Sets of 3 Reps @ 115%

Beginner Progression: Week 12, Day 7

Source: 

Full Rest Day

Recover and prepare for week 13!