Advanced Programming 2.0: Week 3, Day 1

Source: Rob Macklem's Flickr

Push Ups

3 Sets of 5 Reps

Depth Jumps

3 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

Power Clean & Jerk

1 Set of 5 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

2 Sets of 1 Rep @ 80%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

2 Sets of 2 Reps @ 105%

Auxiliary Work

Jumps

2 Sets of 10 Reps

Press

5 Sets of 5 Reps

Hyperextensions

3 Sets of 12 Reps