Advanced Programming: Week 6, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

4 Sets of 4 Reps @ 85%

Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

4 Sets of 4 Reps @ 85%

Clean + Jerk

1 Set of 4 Cl. + 1 Jr. @ 60%

1 Set of 4 Cl. + 1 Jr. @ 70%

1 Set of 4 Cl. + 1 Jr. @ 80%

3 Sets of 4 Cl. + 1 Jr. @ 85%

Snatch Pulls from Blocks Above the Knee (Video)

5 Sets of 4 Reps @ 100%

Press

4 Sets of 5 Reps*

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

Good Morning

4 Sets of 6 Reps*

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