Wednesday, January 2, 2013

Advanced Programming: Week 7, Day 3

Source: Rob Macklem's Flickr


Front Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 2 Reps @ 90%
5 Sets of 3 Reps @ 80%

Snatch

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

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

Clean Pull (Video)

1 Set of 5 Reps @ 80%
1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 105%
1 Set of 3 Reps @ 85%
1 Set of 3 Reps @ 90%

Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 1 Rep @ 75%
4 Sets of 4 Reps @ 60%

Good Morning

4 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

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