Monday, July 22, 2013

Advanced Progression 2.0: Week 4, Day 1

Source: Rob Macklem's Flickr


A.M.


Push Ups

3 Sets of 5 Reps

Box Jumps

3 Sets of 5 Reps

Muscle Snatch

1 Set of 6 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 65%

Power Clean + Push Press

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

Back Squat

1 Set of 5 Reps @ 60%
1 Set of 10 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 7 Reps @ 80%

Clean Pull (Video)

1 Set of 5 Reps @ 70%
2 Sets of 5 Reps @ 80%
2 Sets of 4 Reps @ 90%
1 Set of 4 Reps @ 100%

P.M.


Mid Grip Snatch

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

Push Jerk

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


Auxiliary Work


Press

4 Sets of 10 Reps

Hyperextensions

4 Sets of 10 Reps

Abs

3 Sets of 25 Reps

2 comments:

  1. Tough day! Coach, what is the reasoning behind the mid grip snatch?

    ReplyDelete
  2. It is to help with getting extension at the top.

    ReplyDelete