Thursday, August 1, 2013

Advanced Progression 2.0: Week 5, Day 4

Source: Wonderlifter's Flickr


Box Jump

2 Sets of 5 Reps

Snatch

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 85%
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%
2 Sets of 1 Rep @ 85%
1 Set of 2 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%
3 Sets of 2 Reps @ 80%

Snatch Pulls (Video)

1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%

Auxiliary Work


Seated Good Mornings

3 Sets of 7 Reps

Row + Press

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps

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