Advanced Programming: Week 11, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

Power Clean + Jerk

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

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

1 Set of 1 P.Cl. + 1 Jr. @ 75%

1 Set of 1 P.Cl. + 1 Jr. @ 80%

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

1 Set of 1 P.Cl. + 1 Jr. @ 75%

Push Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

1 Set of 1 Rep @ 95%