The Empire Classic Progression: Week 7, Day 6

Source: Rob Macklem's Flickr

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Power Clan from Blocks Below the Knee (Video)

2 Sets of 3 Reps @ 60%

Front Squat

2 Sets of 3 Reps @ 70%

The Empire Classic Progression: Week 7, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Power Snatch from Blocks Above the Knee (Video)

2 Sets of 3 Reps @ 60%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

The Empire Progression: Week 7, 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 7, Day 3

Source: Rob Macklem's Flickr

Power Clean

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Clean from Blocks Below the Knee

2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

The Empire Classic Progression: Week 7, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Empire Classic Progression: Week 7, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Snatch Pulls (Video)

2 Sets of 3 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Press

2 Sets of 3 Reps @ 50% of Snatch 1 Rep Max

The Empire Classic Progression: Week 6, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 7!

The Empire Classic Progression: Week 6, Day 6

Source: Rob Macklem's Flickr

Clean from Blocks Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

Power Clean from Blocks Above the Knee (Video)

4 Sets of 5 Reps @ 55%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

4 Sets of 5 Reps @ 75%

The Empire Classic Progression: Week 6, Day 5

Source: Rob Macklem's Flickr

Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

4 Sets of 3 Reps @ 80%

Power Snatch from Blocks Above the Knee (Video)

4 Sets of 5 Reps @ 60%

Front Squat + Press*

1 Set of 3 FS + 3 Press @ 40%

1 Set of 3 FS + 3 Press @ 50%

4 Sets of 3 FS + 3 Press @ 60%

The Empire Classic Progression: Week 6, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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