Advanced Programming 2.0: Week 7, Day 3

Source: Bruce Klemens' Flickr

A.M.

Push Ups

2 Sets of 10 Reps

Power Snatch from Blocks Above the Knee (Video)

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Power Clean from Blocks Above the Knee + Push Jerk (Video)

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 2 Reps @ 80%

P.M.

Snatch Balance (Video)

1 Set of 4 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

2 Sets of 1 Rep @ 95%

Push Press

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Clean Pull (Video)

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 110%

1 Set of 2 Reps @ 115%

2 Sets of 2 Reps @ 120%

Auxiliary Work

Seated Press

4 Sets of 5 Reps

Weighted Dips

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps