Advanced Programming: Week 3, Day 6

Source: Rob Macklem's Flickr

Back Squats

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set 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%

Snatch Pulls (Video)

5 Sets of 4 Reps @ 100%

Press

4 Sets of 4 Reps*

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

Good Mornings

4 Sets of 5 Reps*

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

Abdominals

3 Sets of 30 Reps*

*Athlete's choice for exercises.

Advanced Programming: Week 3, Day 5

Source: Rob Macklem's Flickr

Front Squat

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 @ 90%

1 Set of 3 Reps @ 85%

Power Snatch + Snatch Grip Behind the Neck Push Press

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%

1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%

1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 60%

1 Set of 3 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 65%

1 Set of 2 P.Sn. + 3 Sn.G.B.N.P.Pr. @ 70%

Clean Deadlift

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

Abdominals

4 Sets of 30 Reps*

*Athlete's choice for exercises.

Advanced Programming: Week 3, Day 4

Source: Rob Macklem's Flickr

Snatch Pulls + 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 Pulls + Clean

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

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

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

Jerk*

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep1 @ 95%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

*Jerks are from the rack.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 85%

Press

5 Sets of 4 Reps*

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

Good Mornings

4 Sets of 8 Reps*

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

Advanced Programming: Week 3, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Advanced Programming: Week 3, Day 2

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

Clean Pulls (Video)

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

Front Squat + Jerk

1 Set of 3 F.S. + 1 Jr. @ 60%

1 Set of 3 F.S. + 1 Jr. @ 70%

4 Sets of 2 F.S. + 1 Jr. @ 80%

Abdominals

3 Sets of 30 Reps*

*Athlete's choice of exercises.

Advanced Programming: Week 3, Day 1

Source: Rob Macklem's Flickr

Back Squat

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 3 Reps @ 90%

1 Set of 3 Reps @ 85%

1 Set of 2 Reps @ 90%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

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%

3 Sets of 2 Cl. + 1 Jr. @ 85%

Behind the Neck Push Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Reps @ 75%

1 Set of 3 Reps @ 65%

1 Set of 2 Reps @ 70%

Snatch Deadlift (Video)

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

Advanced Programming: Week 2, Day 7

Source: Rob Macklem's Flickr

Rest Day

Recover and prepare for week 3!