Wednesday, December 19, 2012

Advanced Programming: Week 5, Day 3

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 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

Snatch

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 2 Reps @ 90%
4 Sets of 3 Reps @ 80%

Clean + Jerk

1 Set of 3 Cl. + 1 Jr. @ 60%
1 Set of 3 Cl. + 1 Jr. @ 70%
1 Set of 3 Cl. + 1 Jr. @ 80%
1 Set of 3 Cl. + 1 Jr. @ 85%
1 Set of 2 Cl. + 1 Jr. @ 90%
3 Sets of 3 Cl. + 1 Jr. @ 80%

Snatch Deadlift from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%
1 Set of 4 Reps @ 100%
1 Set of 4 Reps @ 110%

Press

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

No comments:

Post a Comment