Thursday, January 24, 2013

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

1 comment:

  1. Is this day mislabeled? It says day 5/Thursday. Should it be day 5/Friday?

    ReplyDelete