Advanced Programming: Week 11, Day 5

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

Power Clean + Jerk

1 Set of 2 P.Cl. + 1 Jr. @ 60%

1 Set of 2 P.Cl. + 1 Jr. @ 70%

1 Set of 1 P.Cl. + 1 Jr. @ 75%

1 Set of 2 P.Cl. + 1 Jr. @ 60%

1 Set of 2 P.Cl. + 1 Jr. @ 65%

Back 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 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Press

4 Sets of 3 Reps*

*Work up to weight where you can maintain proper form.