Advanced Programming: Week 7, Day 2

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

Power Clean + Jerk

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

1 Set of 2 Cl. + 1 Jr. @ 65%

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

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

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

1 Set of 2 Cl. + 1 Jr. @ 65%

Snatch Pull (Video)

5 Sets of 3 Reps @ 100%

Abdominals

4 Sets of 25 Reps*

*Athlete's choice of exercises.