Thursday, November 29, 2012

Advanced Programming: Week 2, Day 4

Source: Rob Macklem's Flickr


Power Clean + Press

5 Sets of 1 P.Cl. + 5 Press*
*Work up to weight where you can maintain proper form.

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%
3 Sets of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 70%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%
3 Sets of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%

Snatch Pulls (Video)

4 Sets of 4 Reps @ 90%

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Abdominals

3 Sets of 25 Reps*
*Athlete's choice of exercises.

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