Advanced Programming: Week 10, Day 6

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

Power Clean + Power Jerk

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

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

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

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

Clean Pull (Video)

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

Snatch Deadlift from Blocks Below the Knee (Video)

5 Sets of 3 Reps @ 100%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Abdominals

3 Sets of 30 Reps*

*Athlete's choice of exercise