Advanced Programming: Week 11, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

Clean + Jerk

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

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

2 Sets of 1 Cl. + 2 Jr. @ 80%

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%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%