Wednesday, July 3, 2013

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

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