Advanced Programming: Week 2, Day 3

Source: Rob Macklem's Flickr

Front Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

3 Sets of 4 Reps @ 80%, 1 Rep @ 90%

Hang Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 3 Reps @ 80%

Hang Clean + Jerk

1 Set of 3 Hg.Cl. + 1 Jr. @ 60%

1 Set of 3 Hg.Cl. + 1 Jr. @ 70%

3 Sets of 3 Hg.Cl. + 1 Jr. @ 80%

Clean Pulls (Video)

1 Set of 4 Reps @ 80%

5 Sets of 4 Reps @ 90%