Advanced Programming 2.0: Week 7, Day 6

Source: Rob Macklem's Flickr

Box Jumps

2 Sets of 5 Reps

Snatch

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

2 Sets of 2 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

1 Set of 2 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Auxiliary Work

Rows

4 Sets of 5 Reps

Bent Rows

4 Sets of 5 Reps

1-Arm Dumbbell Rows

4 Sets of 5 Reps

Seated Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps