Advanced Programming: Week 13, 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%

1 Set of 2 Reps @ 85%

Clean + Jerk

1 Set of 1 Cl. + 2 Jr. @ 60%

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

1 Set of 1 Cl. + 2 Jr. @ 80%

1 Set of 1 Cl. + 2 Jr. @ 85%

Clean Pull (Video)

5 Sets of 2 Reps @ 100%

Front 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%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Push Press

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%