Initial Progression: Week 5, Day 2

Source: Rob Macklem's Flicker

Sprint

10 Sets of 30 Yards*

*Sprint 30 yards, jog back and immediately start next set.

Power Skip + Backwards Run

10 Sets of 30 Yards*

*Power skip 30 yards, then backwards run to starting position.  Rest 45 seconds between each set.

Box Jumps

15 Box Jumps*

*Choose highest height possible.  Jump up to box, STEP down, and repeat.

Halting Explosive Push-Up to Plate (Video)

5 Sets of 3 Reps

Shot Put/Medball Jump/Throw (Video)

10 Throws for Distance

Shot Put/Medball Backwards Throw (Video)

10 Throws for Distance

Wide Stance Straight Leg Good Morning (Video)

3 Sets of 3 Reps*

*Work up to weight to where you can maintain proper form.

Jerk (From the Rack)

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Jerk Balance (Video)

3 Sets of 3 Reps @ 50% of C&J

Vertical Jump w/ Bar Above the Knee w/ Snatch Grip

3 Sets of 3 Reps @ 50% of Snatch

Initial Progression: Week 5, Day 1

Source: Rob Macklem's Flickr

Snatch Deadlift from Blocks Below Knee (Video)

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

2 Sets of 1 Rep @ 100%

Power Snatch

1 Set of 2 Reps @ 60%

4 Sets of 3 Reps @ 70%

Clean Grip Snatch (Video)

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 90%

Snatch Pull + Vertical Jump (Video + Video)

1 Set of 2 Sn. Pu. + 2 Vert. Jmp. @ 90%

3 Sets of 2 Sn. Pu. + 1 Vert. Jmp. @ 100%

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets of 3 B.N.Sn.G.P.Pr. + 2 Oh.S. @ 70%

Back Squat

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 90%

Initial Progression: Week 4, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Rest up for week 5!

Initial Progression: Week 4, Day 6

Source: Bruce Klemens Classic Weightlifting Photos

Sprint

10 Sets of 30 Yards*

*Sprint 30 yards, jog back and immediately start next set.

Power Skip + Backwards Run

5 Sets of 30 Yards*

*Power skip 30 yards, backwards run to starting position, then rest 45 seconds between sets.

Box Jumps

15 Box Jumps*

*Use highest height possible.  Jump up to box, STEP down and repeat.

Shot Put/Med Ball Jump &Throw (Video)

10 Throws for Distance*

*Hold shot/med ball with both hands against chest.  Jump and throw shot/med ball for distance.

Power Clean + Jerk + Clean Grip Overhead Squat

3 Sets of 2 P.Cl. + 3 Jr. + 3 Cl.Gr.O.Sq. @ 70%

Clean Deadlift to Below Knee (

1 Set of 4 Reps @ 80%

3 Sets of 2 Reps @ 90%

Vertical Jump with Bar Above Knee with Snatch Grip (Video)

3 Sets of 3 Reps @ 50%

Initial Progression: Week 4, Day 5

Source: Rob Macklem's Flickr

Clean Deadlift from Blocks Above the Knee (Video)

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

2 Sets of 1 Rep @ 90%

Power Clean

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Set of 2 Reps @ 75%

Clean + Jerk

2 Sets of 2 Cl. + 1 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

2 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Pull

4 Sets of 4 Reps @ 90%

Clean Deadlift to Knee (Video)

1 Set of 2 Reps @ 90%

3 Sets of 2 Reps @ 100%

Canella Cross (VIdeo)

5 Sets of 5 Reps

Ella Cross (Video)

5 Sets of 4 Reps

Initial Progression: Week 4, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Initial Progression: Week 4, Day 3

Source: Rob Macklem's Flickr

Snatch Deadlift from Block Above Knee (Video)

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

2 Sets of 1 Rep @ 100%

Clean Grip Snatch (Video)

4 Sets of 2 Reps @ 80%

Snatch Pull from Blocks Below Knee (Video)

3 Sets of 2 Reps @ 90%

Snatch Balance from Toes (Video)

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

Back Squat

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Initial Progression: Week 4, Day 2

Source: Rob Macklem's Flickr

Sprint

10 Sets of 30 Yards*

*Sprint 30 yards, jog back and immediately start next set.

Power Skip + Backwards Run

5 Sets of 30 Yards*

*Power skip 30 yards, backwards run to starting position, then rest 45 seconds before next set.

Box Jumps

15 Jumps*

*Choose highest height possible.  Jump up to box, STEP down and repeat.

Shot Put/Med Ball Jump & Throw (Video)

10 Throws for Distance*

*Hold shot/med ball with both hands against chest.  Jump and throw shot/med ball for distance.

Wide Stance Straight Leg Good Morning (Video)

3 Sets of 4 Reps*

*Work up to weight where you can maintain proper form.

Jerk from Rack

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

5 Set of 3 Reps @ 85%

Vertical Jump with Bar Above Knee with Snatch Grip (Video)

3 Sets of 3 Reps @ 50%

Initial Progression: Week 4, Day 1

Source: Rob Macklem's Flickr

Clean Deadlift

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 100%

1 Set of 1 Rep @ 95%

Power Clean from Block Above Knee (Video)

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 2 Reps @ 80%

Clean & Jerk

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

Press from Split Positon + Overhead Split Squat (Video0

3 Sets of 2 Pr.Sp.Ps. + 2 O.Sp.Sq. (Each Leg)*

*Work up to weight where you can maintain proper form.

Back Squat

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 3 Reps @ 85%

Canella Cross (Video)

5 Sets of 5 Reps

Initial Progression: Week 3, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover for Week 4!