Advanced Programming: Week 9, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

5 Sets of 3 Reps @ 80%

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

3 Sets of 3 Reps @ 80%

Clean + Jerk

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

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

1 Set of 1 Cl. + 1 Jr. @ 80%

1 Set of 1 Cl. + 1 Jr. @ 85%

2 Sets of 1 Cl. + 1 Jr. @ 90%

3 Sets of 3 Cl. + 1 Jr. @ 80%

Front Squat + Jerk

4 Sets of 2 F.S. + 2 Jr. @ 80%

Snatch Pull (Video)

5 Sets of 3 Reps @ 100%

Press

4 Sets of 5 Reps

Good Morning

4 Sets of 8 Reps