Advanced Progression: Week 16, Day 2

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

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%

Advanced 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 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

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

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

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

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

Advanced Programming: Week 15, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 16!

Advanced Programming: Week 15, Day 6

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%

1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 1 Cl. + 1 Jr. @ 60%

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

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

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

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

Front Squat

1 Set of 1 2 Reps @ 60%

1 Set of 1 2 Reps @ 70%

1 Set of 1 2 Reps @ 80%

1 Set of 1 2 Reps @ 85%

Advanced Programming: Week 15, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Advanced Programming: Week 15, Day 4

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%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

Power Clean + Jerk

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

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

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

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

Advanced Programming: Week 15, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Advanced Programming: Week 15, Day 2

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%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 100%

Push Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Advanced Programming: Week 15, 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%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 1 Cl. + 1 Jr. @ 80%

1 Set of 1 Cl. + 1 Jr. @ 85%

1 Set of 1 Cl. + 1 Jr. @ 90%

1 Set of 1 Cl. + 1 Jr. @ 95%

Clean Pull (Video)

3 Sets of 2 Reps @ 90%

Front Squat

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%

Advanced Programming: Week 14, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 15!