Advanced Progression 2.0: Week 3, Day 5

Source: Rob Macklem's Flickr

Push Ups

2 Sets of 7 Reps

Box Jumps

2 Sets of 5 Reps

Snatch

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%

Clean & Jerk

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%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 105%

1 Set of 1 Rep @ 110%

Auxiliary Work

Depth Jump

1 Set of 5 Reps