Advanced Programming: Week 7, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 85%

1 Set of 4 Reps @ 90%

4 Sets of 4 Reps @ 80%

Snatch

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%

1 Set of 1 Rep @ 95%

4 Sets of 2 Reps @ 80%

Clean + Jerk

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

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

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

1 Set of 2 Cl. + 1 Jr. @ 85%

1 Set of 2 Cl. + 1 Jr. @ 90%

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

Romanian Deadlift

1 Set of 5 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 5 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 5 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 5 Reps @ 90%

1 Set of 2 Reps @ 100%

Press

4 Sets of 4 Reps*

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