Tuesday, November 20, 2012

Advanced Progression: Week 1, Day 1

Source: Rob Macklem's Flickr


Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

Snatch Pulls (Video)

3 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

Snatch Pull to Knee + Snatch

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 70%
3 Sets of 2 Sn.Pu.Kn. + 1 Sn. @ 80%

Snatch Grip Behind the Neck Push Press + Overhead Squat

3 Sets of 3 Sn.Gr.Be.Ne.P.Pr. + 2 Oh.Sq. @ 75%

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