Advanced Programming 2.0: Week 2, Day 1

Source: Rob Macklem's Flickr

Push Ups

3 Sets of 7 Reps

Depth Jumps

4 Sets of 5 Reps

Power Snatch

1 Set of 5 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Power Clean + Push Press

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 8 Reps @ 70%

1 Set of 6 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull from Blocks Above the Knee (Video)

1 Set of 5 Reps @ 70%

2 Sets of 4 Reps @ 80%

2 Sets of 4 Reps @ 90%

Hang Muscle Snatch from Hip

2 Sets of 3 Reps @ 50%

Push Press

2 Sets of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

Auxiliary Work

Hyperextensions

3 Sets of 12 Reps

Press

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps