Advanced Programming: Week 5, Day 2

Source: Rob Macklem's Flickr

Back 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 3 Reps @ 80%

Power Snatch + Overhead Squat

1 Set of 3 P.Sn. + 3 Oh.S. @ 60%

1 Set of 3 P.Sn. + 3 Oh.S. @ 65%

2 Sets of 3 P.Sn. + 3 Oh.S. @ 70%

Power Clean + Push Jerk

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

1 Set of 3 P.Cl. + 1 P.Jr. @ 65%

3 Sets of 3 P.Cl. + 1 P.Jr. @ 70%

Clean Pull (Video)

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

Behind the Neck Snatch Grip Press

4 Sets of 5 Reps*

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