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.