Saturday, December 22, 2012

Advanced Programming: Week 5, Day 6

Source: Rob Macklem's Flickr


Snatch

Work up to 1 rep max.

Clean & Jerk

Work up to 1 rep max.

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%
1 Set of 4 Reps @ 80%
1 Set of 3 Reps @ 85%

Snatch Pull (Video)

4 Sets of 4 Reps @ 90%

Clean Pull (Video)

5 Sets of 4 Reps @ 85%

Good Morning

4 Sets of 8 Reps

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