Advanced Programming: Week 6, 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 3 Reps @ 85%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

Snatch Pull + Snatch

1 Set of 3 Sn.Pu. + 1 Sn. @ 60%

1 Set of 3 Sn.Pu. + 1 Sn. @ 70%

4 Sets of 3 Sn.Pu. + 1 Sn. @ 80%

Clean Pull + Clean + Jerk

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

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

3 Sets of 3 Cl.Pu. + 1 Cl. + 1 Jr. @ 80%

Snatch Deadlift from Blocks Above the Knee (Video)

5 Sets of 5 Reps @ 100%

Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

4 Sets of 4 Reps @ 70%

Press

4 Sets of 4 Reps*

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