Advanced Programming: Week 2, Day 6

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean + Push Jerk

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

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

1 Set of 1 P.Cl. + 1 P.Jr. @ 75%

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

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

RDL

1 Set of 5 Reps @ 80%

3 Sets of 4 Reps @ 90%

2 Sets of 2 Reps @ 100%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 3 Reps @ 80%

1 Set of 1 Rep @ 85%

Press

5 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Abdominals

3 Sets of 25 Reps*

*Athlete's choice of exercises.