Wednesday, August 14, 2013

Advanced Programming 2.0: Week 7, Day 3

 Source: Bruce Klemens' Flickr

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%

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%

4 Sets of 5 Reps

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps