Advanced Progression: Week 2, Day 4

Source: Rob Macklem's Flickr

Snatch from Blocks Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 3 Reps @ 70%

Power Clean from Blocks Below the Knee + Jerk (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

Push Press

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 70%