Beginner Progression: Week 16, Day 6

Source: Rob Macklem's Flickr

Compete in a Meet or Test/Retest Snatch and Clean & Jerk!

Beginner Progression: Week 16, Day 5

Source: Rob Macklem's Flickr

Power Snatch

2 Sets of 2 Reps @ 60%

2 Sets of 1 Rep @ 70%

Power Clean + Push Press

2 Sets of 2 Reps @ 60%

2 Sets of 1 Rep @ 70%

Back Squat

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

ANNOUNCEMENT: This Saturday is the last training day for our current progression. It will also mark the last day of programming for this blog. We will maintain the free archive of programs here, consisting of nearly three years of daily training, for anyone who wants to access it.

All future programming will reside in our new online training programs where you can receive personalized monthly programming or follow low-cost group programs in real-time for as little as $15/mo. You can learn more about it here. If you'd like to keep training with us, we encourage you to check it out!

If you have any questions, please let us know.

Beginner Progression: Week 16, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 16, Day 3

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 1 Rep @ 80%

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%

Hang Snatch Extension from Above the Knee

4 Sets of 1 Rep @ 85%

Beginner Progression: Week 16, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Power Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

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%

3 Sets of 1 Rep @ 90%

Clean Extension

5 Sets of 1 Rep @ 85%

Beginner Progression: Week 16, Day 1

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%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 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 1 Rep @ 90%

Snatch Extension

4 Sets of 1 Rep @ 90%