Advanced Programming: Week 10, Day 3

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

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%

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

Power Clean + Push Press

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

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

3 Sets of 3 P.Cl. + 2 P.Pr. @ 70%

Clean Pull (Video)

5 Sets of 3 Reps @ 90%

Snatch Deadlift from Blocks Below the Knee (Video)

4 Sets of 3 Reps @ 100%

Front 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%