The Empire Classic Progression: Week 11, 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%

Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Power Clean

3 Sets of 3 Reps @ 60%

Front Squat

2 Sets of 3 Reps @ 70%

The Empire Classic Progression: Week 11, 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

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%

Press*

2 Sets of 3 Reps @ 50%

*Base off of Jerk 1-RM

The Empire Classic Progression: Week 11, 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 11, Day 3

Source: Rob Macklem's Flickr

Power Clean + Jerk

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%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Empire Classic Progression: Week 11, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Empire Classic Progression: Week 11, 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%

*Base off of Jerk 1-RM

The Empire Classic Progression: Week 10, Day 7

Source: Rob Macklem's Flickr

Full Rest

Recover and prepare for week 11!

The Empire Classic Progression: Week 10, Day 6

Source: Rob Macklem's Flickr

Clean from Blocks Below the Knee

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 2 Reps @ 80%

4 Sets of 2 Reps @ 90%

Power Clean from Blocks Below the Knee (Video)

4 Sets of 3 Reps @ 75%

Back Squat

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%

4 Sets of 2 Reps @ 85%

The Empire Classic Progression: Week 10, Day 5

Source: Rob Macklem's Flickr

Snatch from Blocks Below the Knee

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 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Power Snatch from Blocks Above the Knee (Video)

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 75%

Front Squat + Press*

1 Set of 3 Reps @ 40%**

4 Set of 3 Reps @ 52.5%**

*Base off of Clean & Jerk 1RM

**1 Rep = 1 F.S. + 1 Pr.

The Empire Classic Progression: Week 10, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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