Monday, July 29, 2013

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

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