Saturday, August 3, 2013

Advanced Progression 2.0: Week 5, Day 6

Source: Rob Macklem'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%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%

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%
2 Sets of 1 Rep @ 85%

Front Squat


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

Auxiliary Work


Depth Jumps

2 Sets of 7 Reps

Seated Good Mornings

3 Sets of 7 Reps

Biceps

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps

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