Advanced Programming: Week 4, Day 6

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Snatch Pull (Video)

1 Set of 4 Reps @ 90%

4 Sets of 4 Reps @ 100%

Clean 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%

Press

4 Sets of 3 Reps*

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