Initial Progression: Week 2, Day 6

Source: Bruce Klemens Classic Weightlifting Photos

Carioca

3 Sets of 50 Yards*

*25 yards up and back, then rest 45 seconds before next set

Butt Kicks

5 Sets of 25 Yards*

*25 yards, walk back and immediately start next set.

Straight Leg Run

5 Sets of 25 Yards*

*Same as above.

Bounding

5 Sets of 25 Yards*

*Same as above.

Hyperextensions

3 Sets of 6 Reps with Bar on Back

Behind the Neck Jerk

1 Set of 3 Reps @ 60% of Clean & Jerk 1 Rep Max

1 Set of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

1 Set of 3 Reps @ 80% of Clean & Jerk 1 Rep Max

3 Sets of 1 Rep @ 90@ of Clean & Jerk 1 Rep Max

Front Squat

5 Sets of 3 Reps @ 70% of 1 Rep Max

Canella Cross (See Video Demo)

6 Sets of 5 Reps

Initial Progression: Week 2, Day 5

Source: Bruce Klemens Classis Weightlifting Photos

Clean Deadlift from Blocks Above the Knee (See Video Demo)

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 60% of Clean & Jerk 1 Rep Max

3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

Clean & Jerk

1 Set of 2 Reps @ 70% of 1 Rep Max

3 Sets of 2 Reps @ 80% of 1 Rep Max

2 Sets of 1 Rep @ 90% of 1 Rep Max

Clean Pull from Blocks Below the Knee + Clean & Jerk

4 Sets of 2 Cl.Pu.Blk.Bl.Kn. + 1 Cl.&J. @ 70% of Clean & Jerk 1 Rep Max

Back Squat

1 Set of 5 Reps @ 70% of 1 Rep Max

4 Sets of 5 Reps @ 80% of 1 Rep Max

Power Clean From Blocks Above the Knee Demo

Initial Progression: Week 2, Day 4

Source: Myorope Store

Active Rest

Athlete's Choice*

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

Initial Progression: Week 2, Day 3

Source: Rob Macklem's Flicker

Snatch Deadlift (See Video Demo)

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max

1 Set of 1 Rep @ 70% of Snatch 1 Rep Max

1 Set of 1 Rep @ 80% of Snatch 1 Rep Max

1 Set of 1 Rep @ 85% of Snatch 1 Rep Max

2 Sets of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch

1 Set of 4 Reps @ 60% of Snatch 1 Rep Max

3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Clean Grip Snatch (See Video Demo)

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max

1 Set of 3 Reps @ 70% of Snatch 1 Rep Max

1 Set of 3 Reps @ 80% of Snatch 1 Rep Max

3 Sets of 1 Rep @ 90% of Snatch 1 Rep Max

Snatch Pull (See Video Demo)

1 Set of 3 Reps @ 90% of Snatch 1 Rep Max

3 Sets of 2 Reps @ 100% of Snatch 1 Rep Max

Snatch Grip Press From Behind the Neck from the Squat (See Video Demo)

3 Sets of 3 Reps*

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

Front Squat

1 Set of 4 Reps @ 60% of 1 Rep Max

1 Set of 4 Reps @ 70% of 1 Rep Max

3 Sets of 3 Reps @ 80% of 1 Rep Max

Initial Progression: Week 2, Day 2

Source: Bruce Klemens Photostream

Skip

5 Sets of 25 Yards*

*Skip 25 yards, walk back and immediately start next set.

Sprint

3 Sets of 30 Yards*

*Same as above.

Backwards Run

5 Sets of 25 Yards*

*Same as above.

Side Shuffle

6 Sets of 25 Yards*

* Same as above, plus alternate lead foot.

Hyperextensions

4 Sets of 3 Reps with Bar on Back

Power Clean + Push Jerk

1 Set of 4 P.Cl. + 2 P.J. @ 60% of Clean & Jerk 1 Rep Max

4 Sets of 4 P.Cl. + 2 P.J. @ 70% of Clean & Jerk 1 Rep Max

Snatch Grip Press from Behind the Neck from the Squat (See Video Demo)

3 Sets of 4 Reps*

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

Initial Progression: Week 2, Day 1

Source: Bruce Klemens Classic Weightlifting Photos

Clean Deadlift

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max

2 Sets of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean from Blocks Above the Knee

1 Set of 4 Reps @ 60% of Clean & Jerk 1 Rep Max

1 Set of 4 Reps @ 70% of Clean & Jerk 1 Rep Max

2 Sets of 3 Reps @ 80% of Clean & Jerk 1 Rep Max

Clean & Jerk

4 Sets of 1 Clean + 2 Jerks @ 80% of 1 Rep Max

Clean Pull from Blocks Above the Knee

4 Sets of 3 Reps @ 90% of Clean & Jerk 1 Rep Max

Press from Split Position

4 Sets of 4 Reps on Each Leg*

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

Back Squat

1 Set of 3 Reps @ 60% of 1 Rep Max

1 Set of 3 Reps @ 70% of 1 Rep Max

4 Sets of 4 Reps @ 80% of 1 Rep Max

Power Clean from Blocks Above the Knee Demo

Clean Pull from Blocks Above the Knee Demo

Press From Split Position Demo

Initial Progression: Week 1, Day 7

Source:  Bruce Klemens Classic Weightlifting Photos

Full Rest Day

Recover for Week Two!

Initial Progression: Week 1, Day 6

Source: Bruce Klemens Classic Weightlifting Photos

Sprint

8 Sets of 25 yards*
*Sprint 25 yards, walk back and immediately start next set.

Power Snatch + Behind the Neck Push Press + Overhead Squat

1 Set of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 60% of Snatch 1 Rep Max*

3 Sets of 2 P.Sn. + 2 B.N.P.Pr. + 2 O.S. @ 70% of Snatch 1 Rep Max*

*1 minute rest in-between sets.

Snatch Grip Press from Behind the Neck from the Squat

3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Front Squat

1 Set of 2 Reps @ 60% of 1 Rep Max

1 Set of 2 Reps @ 70% of 1 Rep Max

4 Sets of 2 Reps @ 80% of 1 Rep Max

Canella Cross

6 Sets of 5 Reps

Snatch Grip Press from Behind the Neck from the Squat Demo

  

Canella Cross Demo

Initial Progression: Week 1, Day 5

Source: Rob Macklem's Flicker

Snatch Deadlift from Blocks Above Knee

1 Set of 1 Rep @ 60% of Snatch 1 Rep Max

1 Set of 1 Rep @ 70% of Snatch 1 Rep Max

1 Set of 1 Rep @ 80% of Snatch 1 Rep Max

1 Set of 1 Rep @ 85% of Snatch 1 Rep Max

1 Set of 1 Rep @ 90% of Snatch 1 Rep Max

Power Snatch From Blocks Above Knee

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max

3 Sets of 3 Reps @ 70% of Snatch 1 Rep Max

Clean Grip Snatch

4 Sets of 2 Reps @ 80% of Snatch 1 Rep Max

Snatch Pull from Block Above Knee

3 Sets of 2 Reps @ 90% of Snatch 1 Rep

Behind the Neck Snatch Grip Push Jerk

1 Set of 3 Reps @ 60% of Snatch 1 Rep Max

1 Set of 3 Reps @ 70% of Snatch 1 Rep Max

3 Sets of 3 Reps @ 80% of Snatch 1 Rep Max

Hyperextensions with Bar on Back

3 Sets of 4 Reps

Snatch Grip Deadlift from Blocks Above Knee Demo

Power Snatch from Blocks Above Knee Demo

Clean Grip Snatch Demo

Snatch Pull from Blocks Above Knee Demo

Initial Progression: Week 1, Day 4

Source: Myorope Store

Active Rest

Athletes Choice*

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