Advanced Programming 2.0: Week 4, Day 4

Source: Rob Macklem's Flickr

Snatch from Blocks Below the Knee

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 3 Reps @ 80%

Clean from Blocks Below the Knee + Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 2 Reps @ 110%

1 Set of 2 Reps @ 115%

Auxiliary Work

Depth Jumps

2 Sets of 10 Reps

Seated Good Mornings

4 Sets of 7 Reps

Row + Press

4 Sets of 7 Reps

Bench

4 Sets of 10 Reps

Dips

3 Sets of 7 Reps