Advanced Programming: Week 11, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

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

Snatch Pull (Video)

4 Sets of 3 Reps @ 100%

Clean Pull (Video)

4 Sets of 3 Reps @ 100%

Front 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%

Good Morning

4 Sets of 5 Reps*

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