Advanced Programming: Week 5, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

5 Sets of 5 Reps @ 80%

Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

Clean + Jerk

1 Set of 1 Cl. + 3 Jr. @ 60%

1 Set of 1 Cl. + 3 Jr. @ 70%

3 Sets of 1 Cl. + 3 Jr. @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 85%

3 Sets of 4 Reps @ 95%

Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

3 Sets of 3 Reps @ 70%

Good Morning

4 Sets of 8 Reps*

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