Wednesday, July 24, 2013

Advanced Progression 2.0: Week 4, Day 3

Source: Rob Macklem's Flickr


A.M.


Push Ups

2 Sets of 7 Reps

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
4 Sets of 1 Rep @ 75%

Power Clean + Push Jerk

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
4 Sets of 1 Rep @ 75%

Push Press

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
3 Sets of 1 Rep @ 75%

P.M.


Back Squat

1 Set of 2 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%

Clean Pull (Video)

1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%

Auxiliary Work


Depth Jumps

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps

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