Advanced Programming: Week 8, Day 3

Source: Rob Macklem's Flickr

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

2 Sets of 3 Reps @ 85%

1 Set of 4 Reps @ 80%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 3 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 1 Cl. + 2 Jr. @ 85%

Behind the Neck Push Jerk

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Clean Pull (Video)

1 Set of 4 Reps @90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @90%

1 Set of 1 Rep @ 100%