Advanced Progression 2.0: Week 5, Day 1

Source: Rob Macklem's Flickr

A.M.

Power Snatch

2 Sets of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 2 Reps @ 70%

Power Clean + Push Jerk

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 2 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

P.M.

Snatch Balance (Video)

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Jerk

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Clean Deadlift to Power Position

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 110%

1 Set of 3 Reps @ 120%

Auxiliary Work

Row + Press

4 Sets of 7 Reps