Advanced Progression: Week 4, 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 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Clean + Jerk

1 Set of 2 Cl. +1 Jr. @ 60%

1 Set of 2 Cl. +1 Jr. @ 70%

1 Set of 2 Cl. +1 Jr. @ 80%

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

1 Set of 1 Cl. +1 Jr. @ 90%

Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 65%

Snatch Pulls (Video)

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

Good Morning

4 Sets of 8 Reps*

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