Advanced Programming: Week 6, Day 5

Source: Rob Macklem's Flickr

Back Squat

1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
5 Sets of 5 Reps @ 80%

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%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

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%

1 Set of 3 Cl. + 1 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

Snatch Pull (Video)

5 Sets of 4 Reps @ 90%

Push Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 4 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

Press

4 Sets of 5 Reps*

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