Advanced Progression 2.0: Week 2, Day 3

Source: Rob Macklem's Flickr

Box Jump

3 Sets of 5 Reps

Power Snatch from Blocks Above the Knee (Video)

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

5 Sets of 2 Reps @ 70%

Power Clean from Blocks Above the Knee + Push Press (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

2 Sets of 3 Reps @ 105%

Muscle Snatch from Hip

1 Set of 3 Reps @ 50%

2 Sets of 3 Reps @ 60%

Auxiliary Work

Behind the Neck Press from Squat

4 Sets of 4 Reps

Dips

4 Sets of 10 Reps

Abs

3 Sets of 25 Reps