Advanced Programming: Week 9, Day 3

Source: Rob Macklem's Flick

Front 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 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 80%

Clean + Jerk

1 Set of 3 Cl. + 1 Jr. @ 60%

1 Set of 3 Cl. + 1 Jr. @ 70%

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

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%

Behind the Neck Push Press

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 65%

Good Morning

4 Sets of 8 Reps