Friday, December 7, 2012

Advanced Programming: Week 3, Day 5

Source: Rob Macklem's Flickr


Front 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 2 Reps @ 90%
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 85%

Power Snatch + Snatch Grip Behind the Neck Push Press

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%
1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%
1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%
1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%
1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

Clean Deadlift

1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 4 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 4 Reps @ 90%

Abdominals

4 Sets of 30 Reps*
*Athlete's choice for exercises.

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