Advanced Programming: Week 4, Day 6

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Snatch Pull (Video)

1 Set of 4 Reps @ 90%

4 Sets of 4 Reps @ 100%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

Press

4 Sets of 3 Reps*

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

Advanced Programming: Week 4, Day 5

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets f 3 Reps @ 80%

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

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

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 2 Oh.S. @ 70%

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

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 2 Oh.S. @ 70%

Power Clean + Front Squat + Push Jerk

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

1 Set of 3 P.Cl. + 3 F.S. + 2 P.Jr. @ 70%

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

1 Set of 3 P.Cl. + 3 F.S. + 2 P.Jr. @ 70%

Advanced Programming: Week 4, Day 4

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 4 Reps @ 85%

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%

3 Sets of 3 Reps @ 80%

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 2 Cl. + 1 Jr. @ 85%

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

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

Behind the Neck Push Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

Press

4 Sets of 4 Reps *

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

Advanced Programming: Week 4, Day 3

Source: Rob Macklem's Flickr

Active Rest Day

Athlete's Choice*

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

Advanced Programming: Week 4, 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%

1 Set of 3 Reps @ 85%

Power Snatch

1 Set of 3 Reps @ 60%

4 Sets of 3 reps @ 70%

Power Clean + Jerk

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

3 Sets of 3 P.Cl. + 1 Jr. @ 70%

Clean Pull (Video)

4 Sets of 2 Reps @ 90%

Abdominals

4 Sets of 30 Reps*

*Athlete's choice of exercises.

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.

Advanced Programming: Week 3, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 4!