Saturday, December 8, 2012

Advanced Programming: Week 3, Day 6

Source: Rob Macklem's Flickr


Back Squats

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 85%

Snatch

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

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%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%

Snatch Pulls (Video)

5 Sets of 4 Reps @ 100%

Press

4 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Good Mornings

4 Sets of 5 Reps*
*Work up to weight where you can maintain proper form.

Abdominals

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

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