Advanced Programming: Week 5, Day 6

Source: Rob Macklem's Flickr

Snatch

Work up to 1 rep max.

Clean & Jerk

Work up to 1 rep max.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

Snatch Pull (Video)

4 Sets of 4 Reps @ 90%

Clean Pull (Video)

5 Sets of 4 Reps @ 85%

Good Morning

4 Sets of 8 Reps

Advanced Programming: Week 5, 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%

2 Sets of 3 Reps @ 85%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

2 Sets of 2 Reps @ 80%

Clean + Jerk

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

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

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

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

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

2 Sets of 2 Cl. + 2 Jr. @ 80%

Clean Deadlift on Blocks from Below the Knee

1 Set of 5 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @ 90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @ 90%

1 Set of 1 Rep @ 100%

Advanced Programming: Week 5, Day 4

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%

4 Sets of 3 Reps @ 85%

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%

3 Sets of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 2 Oh.S. @ 70%

Power Clean + Front Squat + Jerk

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

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

Advanced Programming: Week 5, Day 3

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 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

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%

4 Sets of 3 Reps @ 80%

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%

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

Snatch Deadlift from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

Press

4 Sets of 5 Reps*

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

Advanced Programming: Week 5, 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%

1 Set of 3 Reps @ 80%

Power Snatch + Overhead Squat

1 Set of 3 P.Sn. + 3 Oh.S. @ 60%

1 Set of 3 P.Sn. + 3 Oh.S. @ 65%

2 Sets of 3 P.Sn. + 3 Oh.S. @ 70%

Power Clean + Push Jerk

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

1 Set of 3 P.Cl. + 1 P.Jr. @ 65%

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

Clean Pull (Video)

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

Behind the Neck Snatch Grip Press

4 Sets of 5 Reps*

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

Advanced Programming: Week 5, Day 1

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 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

Clean + Jerk

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

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

3 Sets of 1 Cl. + 3 Jr. @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 85%

3 Sets of 4 Reps @ 95%

Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

3 Sets of 3 Reps @ 70%

Good Morning

4 Sets of 8 Reps*

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

Advanced Programming: Week 4, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 5!