Advanced Progression 2.0: Week 2, Day 2

Source: Rob Macklem's Flickr

Box Jump

3 Sets of 5 Reps

Snatch Balance (Video)

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 3 Reps @ 80%

Clean + Front Squat + Jerk

1 Set of 3 Reps @ 60%*

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 88%

*1 Rep = 1 Cl. + 1 F.S. + 1 Jr.

Front Squat

1 Set of 4 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 4 Reps @ 90%

Auxiliary Work

Depth Jumps

3 Sets of 10 Reps

Abs

3 Sets of 20 Reps