Advanced Progression 2.0: Week 4, Day 2

Source: Rob Macklem's Flickr

Depth Jumps

3 Sets of 5 Reps

Snatch Balance

1 Set of 3 Reps at 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Snatch

1 Set of 4 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 & Jerk

1 Set of 4 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%

Behind the Neck Jerk

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

Front Squat

1 Set of 6 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

Snatch Pull from Blocks at the Hip

1 Set of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 3 Reps @ 90%
1 Set of 3 Reps @ 100%

Auxiliary Work

Seated Good Mornings

4 Sets of 7 Reps

Rows

5 Sets of 10 Reps

1 Arm Dumbbell Rows

4 Sets of 10 Reps Each Arm