Advanced Programming 2.0: Week 4, Day 5

Source: www.newshopper.sulekha.com

A.M.

Power Snatch from Blocks Above the Knee (Video)

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 2 Reps @ 70%

Push Press

1 Set of 3 Reps @ 50%

1 Set of 1 Rep @ 60%

4 Sets of 1 Rep @ 70%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 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%

Work to Max

P.M.

Clean Grip Snatch (Video)

1 Set of 4 Reps @ 50%

4 Sets of 2 Reps @ 60%

Behind the Neck Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%