Advanced Programming: Week 13, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 65%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean + Jerk

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

1 Set of 1 P.Cl. + 1 Jr. @ 65%

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

1 Set of 1 P.Cl. + 1 Jr. @ 75%

1 Set of 2 P.Cl. + 1 Jr. @ 65%

1 Set of 2 P.Cl. + 1 Jr. @ 70%

Clean Pull (Video)

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

1 Set of 1 Rep @ 95%

Push Press

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%