Advanced Programming: Week 13, Day 4

Source: Rob Macklem's Flickr

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%

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%

1 Set of 1 Cl. + 1 Jr. @ 90%

1 Set of 1 Cl. + 1 Jr. @ 95%

Front Squat + Jerk

1 Set of 2 F.S. + 2 Jr. @ 70%

1 Set of 2 F.S. + 2 Jr. @ 80%

2 Sets of 2 F.S. + 2 Jr. @ 85%

Snatch Pull (Video)

4 Sets of 2 Reps @ 105%

Good Morning

4 Sets of 4 Reps*

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