Wednesday, July 17, 2013

Advanced Progression 2.0: Week 3, Day 3

Source: Rob Macklem's Flickr


Box Jumps

2 Sets of 5 Reps

Snatch

1 Set of 4 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 85%

Snatch Balance (Video)

1 Set of 2 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%
2 Sets of 1 Rep @ 90%

Muscle Snatch

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 65%

Auxiliary Work


Clean Grip Rows

2 Sets of 5 Reps

Bent Over Rows

2 Sets of 5 Reps

Seated Good Mornings

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps

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