Advanced Programming: Week 10, Day 1

Source: Rob Macklem's Flickr

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

3 Sets of 3 Reps @ 80%

Clean + Jerk

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

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

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

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

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

1 Set of 1 Cl. + 1 Jr. @ 95%

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

Push Jerk

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 2 Reps @ 70%

Snatch Pull

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 1 Rep @ 105%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 1 Rep @ 105%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 3 Reps @ 85%

2 Sets of 3 Reps @ 90%

Power Clean + Press

4 Sets of 1 P.Cl. + 5 Pr.*

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

Abdominals

2 Sets of 20 Reps*

*Athlete's choice of exercise.