Advanced Progression 2.0: Week1, Day 3

Source: Rob Macklem's Flickr

Hang Power Snatch

1 Set of 5 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 4 Reps @ 70%

Jerk

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

4 Sets of 3 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 60%

2 Sets of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull (Video)

1 Set of 5 Reps @ 90%

2 Sets of 4 Reps @ 100%

1 Set of 3 Reps @ 105%

Muscle Snatch from the Hip

3 Sets of 4 Reps @ 50%

Auxiliary Work

Seated Press

2 Sets of 15 Reps

Hyperextensions

3 Sets of 15 Reps

Press

3 Sets of 15 Reps

Abs

3 Sets of 25 Reps