Advanced Progression: Week 2, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

4 Sets of 4 Reps @ 80%

Hang Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

Hang Clean + Jerk

1 Set of 4 Hg.Cl. + 1 Jr. @ 60%

1 Set of 4 Hg.Cl. + 1 Jr. @ 70%

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

2 Sets of 4 Hg.Cl. + 1 Jr. @ 75%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Snatch Pulls (Video)

5 Sets of 5 Reps @ 80%

Abdominals

3 Sets of 20 Reps*

*Athlete's choice on exercise selection.