Thursday, December 27, 2012

Advanced Programming: Week 6, Day 4

Source: Rob Macklem's Flickr


Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 65%
1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 70%
1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%
1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 65%
1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%
1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

Abdominals

5 Sets of 30 Reps*
*Athlete's choice of exercises

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