Initial Progression: Week 7, Day 5

Source: Rob Macklem's Flickr

Power Clean + Jerk

1 Set of 2 P.Cl. + 2 Jr. @ 70%

3 Sets of 1 P.Cl. + 1 Jr. @ 80%

Clean Pull from Blocks Above the Knee (Video)

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 90%

Clean Pull to the Knee (Video)

2 Sets of 2 Reps @ 90%

2 Sets of 1 Rep @ 100%

Back Squat

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 75%

4 Sets of 3 Reps @ 85%

Initial Progression: Week 7, Day 4

Source: The Official Website of the Beijing 2008 Olympic Game

Full Rest Day

Rest up and prepare for day 5!

Initial Progression: Week 7, Day 3

Source: The Official Website of the Beijing 2008 Olympic Games

Power Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

2 Sets of 3 Reps @ 70%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 70%

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

1 Set of 1 Cl. + 1 Jr. @ 90%

1 Set of 1 Cl. + 1 Jr. @ 100%

Clean Pull (Video)

2 Sets of 2 Reps @ 100%

3 Sets of 1 Rep @ 110%

Jerk from Behind the Neck (Video)

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 90%

Back Squat

1 Set of 4 Reps @ 50%

2 Sets of 3 Reps @ 60%

Initial Progression: Week 7, Day 2

Source: Rob Macklem's Flickr

Full Rest Day

Rest up and prepare for day 3!

Initial Progression: Week 7, Day 1

Source: Bruce Klemens Classic Weightlifting Photos

Power Snatch from Blocks Above the Knee (Video)

4 Sets of 2 Reps @ 70%

Clean Grip Snatch (Video)

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 90%

1 Set of 1 Rep @ 100%

Power Clean

3 Sets of 3 Reps @ 70%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 70%

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

1 Set of 1 Cl. + 1 Jr. @ 90%

1 Set of 1 Cl. + 1 Jr. @ 100%

Front Squat

1 Set of 4 Reps @ 55%

4 Sets of 4 Reps @ 75%

Initial Progression: Week 6, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Prepare for Week 7!

Initial Progression: Week 6, Day 6

Source: Bruce Klemens Flickr

Sprint

6 Sets of 30 Yards*

*Sprint 30 yards, rest 20 seconds, and then repeat.

Shot Put/Medball Backwards Throw (Video)

5 Sets of 3 Throws for Distance

Power Clean from Blocks Below the Knee (Video)

2 Sets of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 1 Rep @ 80%

Jerk

2 Sets of 2 Reps @ 80%

4 Sets of 1 Rep @ 90%

1 Set of 3 Reps @ 80%

Clean Pull (Video)

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 100%

1 Set of 3 Reps @ 85%

Initial Progression: Week 6, Day 5

Source: Rob Macklem's Flickr

Power Clean

3 Sets of 3 Reps @ 70%

Clean & Jerk

1 Set of 2 Reps @ 70%

5 Sets of 2 Reps @ 80%

Clean Pull from Blocks Below the Knee (Video)

2 Sets of 4 Reps @ 80%

3 Sets of 2 Reps @ 90%

1 Set of 3 Reps @ 80%

Clean Pull to Below the Knee (Video)

1 Set of 3 Reps @ 100%

2 Sets of 2 Reps @ 110%

1 Set of 3 Reps @ 95%

Box Jump

3 Sets of 5 Reps*

*Use highest height possible.

Initial Progression: Week 6, Day 4

Source: Bruce Klemens Flickr

Active Rest

Athlete's Choice*

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

Initial Progression: Week 6, Day 3

Source: Rob Macklem's Flickr

Power Snatch from Blocks Below the Knee (Video)

2 Sets of 3 Reps @ 70%

1 Set of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Clean Grip Snatch (Video)

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

5 Sets of 1 Rep @ 90%

2 Sets of 2 Reps @ 80%

Snatch Pull (Video)

3 Sets of 2 Reps @ 90%

2 Sets of 2 Reps @ 100%

2 Sets of 2 Reps @ 85%

Behind the Neck Snatch Grip Press + Overhead Squat

3 Sets of 3 B.N.Sn.Gr.P. + Oh.S.*

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

Back Squat

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

2 Sets of 2 Reps @ 90%

1 Set of 3 Reps @ 80%

Heaving Snatch Balance (Video)

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Reps of 1 Rep @ 90%

Box Jump

3 Sets of 5 Reps*

*Use highest height possible.