Advanced Programming: Week 10, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 3 Reps @ 80%

Clean + Jerk

1 Set of 3 Cl. + 2 Jr. @ 60%

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

3 Sets of 3 Cl. + 2 Jr. @ 80%

Snatch Pull (Video)

1 Set of 3 Reps @ 100%

1 Set of 1 Rep @ 105%

1 Set of 3 Reps @ 100%

1 Set of 1 Rep @ 105%

1 Set of 3 Reps @ 100%

1 Set of 1 Rep @ 105%

1 Set of 3 Reps @ 100%

1 Set of 1 Rep @ 105%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

5 Sets of 4 Reps @ 80%

Press

4 Sets of 4 Reps*

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

Abdominals

3 Sets of 20 Reps