Beginner Progression: Week 11, Day 2

Source: Rob Macklem's Flickr

Snatch Extension + Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Clean Extension + Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

RDL

4 Sets of 3 Reps @ 105%

Beginner Progression: Week 11, Day 1

Source: Rob Macklem's Flickr

Hang Snatch from Above the Knee

Work to a Heavy Single

-THEN-

2 Sets of 2 Reps @ 80% of Heaviest Lift Made

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 60%

1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 70%

4 Sets of 3 Sn.P.Pr. + 3 Oh.S. @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 1 Rep @ 90%

3 Sets of 3 Reps @ 85%

Snatch Pull

4 Sets of 4 Reps @ 105%

Beginner Progression: Week 10, Day 7

Source: www.reuters.com

Full Rest Day

Recover and prepare for week 11!

Beginner Progression: Week 10, Day 6

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 10, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

1 Set of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Extension

3 Sets of 2 Reps @ 90%

Beginner Progression: Week 10, Day 4

Source: Rob Macklem's Flickr

Hang Clean from Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Hang Clean Pull from Above the Knee

4 Sets of 4 Reps @ 90%

RDL

4 Sets of 4 Reps @ 105%

Beginner Progression: Week 10, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Beginner Progression: Week 10, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Power Clean + Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Clean Extension

3 Sets of 3 Reps @ 80%

Clean Pull

1 Set of 4 Reps @ 105%

1 Set of 4 Reps @ 110%

3 Sets of 3 Reps @ 115%

Beginner Progression: Week 10, Day 1

Source: Rob Macklem's Flickr

Hang Snatch from Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Snatch Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 1 Rep @ 90%

3 Sets of 2 Reps @ 85%

Hang Snatch Extension from Above the Knee

4 Sets of 3 Reps @ 80%

Beginner Progression: Week 9, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 10!