Beginner Progression: Week 15, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 16!

Beginner Progression: Week 15, Day 6

Source: Rob Macklem's Flickr

Snatch

WORK 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%

2 Sets of 1 Rep @ 90%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Snatch Extension

4 Sets of 3 Reps @ 80%

Beginner Progression: Week 15, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 15, Day 4

Source: Rob Macklem's Flickr

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%

Clean & Jerk

WORK TO HEAVY SINGLE!

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%

Hang Clean Pull from Below the Knee

1 Set of 3 Reps @ 105%

5 Sets of 3 Reps @ 110%

Beginner Progression: Week 15, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 15, 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%

3 Sets of 2 Reps @ 90%

Beginner Progression: Week 15, Day 1

Source: Rob Macklem's Flickr

Hang Snatch from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

Hang Clean from Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

Back 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%

3 Sets of 2 Reps @ 90%

1 Set of 2 Reps @ 85%

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 105%

5 Sets of 3 Reps @ 110%

Beginner Progression: Week 14, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 15!