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.