Advanced Programming: Week 7, Day 6

Source: Rob Macklem's Flickr

Snatch Pull (Video)

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @ 100%

Clean Pull (Video)

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

Abdominals

4 Sets of 30 Reps*

*Athlete's choice of exercises.