Advanced Progression 2.0: Week 1, Day 2

Source: Rob Macklem's Flickr

Vertical Jump w/ Barbell

4 Sets of 5 Reps @ 50%*

*Percentage based off of back squat 1-RM.

Snatch

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 85%

2 Sets of 3 Reps @ 80%

Clean + Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 4 Reps @ 70%

Front Squat

1 Set of 6 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Snatch Pull (Video)

1 Set of 5 Reps @ 70%

2 Sets of 4 Reps @ 80%

2 Sets of 3 Reps @ 90%

Auxiliary Work

Rear Raise

3 Sets of 15 Reps

Upright Row

3 Sets of 15 Reps

Forward Raise

3 Sets of 15 Reps

Dumbbell Shrug

3 Sets of 15 Reps