Advanced Programming: Week 3, Day 4

Source: Rob Macklem's Flickr

Snatch Pulls + Snatch

1 Set of 3 Sn.Pu. + 1 Sn. @ 60%

1 Set of 3 Sn.Pu. + 1 Sn. @ 70%

4 Sets of 3 Sn.Pu. + 1 Sn. @ 80%

Clean Pulls + Clean

1 Set of 3 Cl.Pu. + 1 Cl. @ 60%

1 Set of 3 Cl.Pu. + 1 Cl. @ 70%

3 Sets of 3 Cl.Pu. + 1 Cl. @ 80%

Jerk*

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep1 @ 95%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

*Jerks are from the rack.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 85%

Press

5 Sets of 4 Reps*

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

Good Mornings

4 Sets of 8 Reps*

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