Advanced Progression 2.0: Week 4, Day 6

Source: Rob Macklem's Flickr

Push Ups

2 Sets of 10 Reps

Box Jumps

3 Sets of 5 Reps

Snatch

1 Set of 4 Reps @ 60%

2 Sets of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Back Squat with Heel Raise

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Auxiliary Work

Seated Good Morning

4 Sets of 7 Reps

Row

4 Sets of 7 Reps

Press

4 Sets of 7 Reps

Inverted Tricep Extension

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps