Monday, December 3, 2012

Advanced Programming: Week 3, Day 1

Source: Rob Macklem's Flickr


Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 85%
1 Set of 2 Reps @ 90%

Snatch

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

Clean & Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
3 Sets of 2 Cl. + 1 Jr. @ 85%

Behind the Neck Push Jerk

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Reps @ 75%
1 Set of 3 Reps @ 65%
1 Set of 2 Reps @ 70%

Snatch Deadlift (Video)

1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg
1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg
1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg
1 Set of 5 Reps @ 90%
1 Set of 3 Reps @100%
1 Set of 2 Reps @ 100% + 5kg

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