Advanced Programming: Week 4, Day 4

Source: Rob Macklem's Flickr

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 85%

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%

3 Sets of 3 Reps @ 80%

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 2 Cl. + 1 Jr. @ 85%

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

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

Behind the Neck Push Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

Press

4 Sets of 4 Reps *

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