The Empire Classic Progression: Week 13, Day 5

Source: Rob Macklem's Flickr

Active Rest

Light stretching and mobilization to prepare for meet or maxing out tomorrow!

The Empire Classic Progression: Week 13, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Empire Classic Progression: Week 13, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 1 Rep @ 70%

Power Clean + Jerk

3 Sets of 2 P.Cl. + 1 Jr. @ 60%

Back Squat

3 Sets of 3 Reps @ 80%

The Empire Classic Progression: Week 13, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean + Jerk

1 Set of 2 P.Cl. + 1 Jr. @ 60%
1 Set of 2 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%

The Empire Classic Progression: Week 13, Day 1

Source: Rob Macklem's Flickr

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Clean & Jerk

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

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%

Press

4 Sets of 3 Reps @ 60%

The Empire Classic Progression: Week 12, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for the final week of the progression!

The Empire Classic Progression: Week 12, Day 6

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

3 Sets of 1 Rep @ 90%

Power Clean + Jerk

3 Sets of 3 Reps @ 70%

Front Squat

3 Sets of 1 Rep @ 100%

The Empire Classic Progression: Week 12, Day 5

Source: Rob Macklem's Flickr

Clean + Jerk*

1 Set 3 Reps @ 70%

1 Set 3 Reps @ 75%

1 Set 3 Reps @ 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 @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 100%

*1 Rep = 2 Cl. + 1 Jr.

Clean Pulls (Video)

4 Sets of 3 Reps @ 105%

Back Squats

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 95%

The Empire Classic Progression: Week 12, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Empire Classic Progression: Week 12, Day 3

Source: Rob Macklem's Flickr

Clean & Jerk

1 Set of 2 Reps @ 50%

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 Pulls

3 Sets of 3 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%