Advanced Progression 2.0: Week 6, Day 1

Source: Rob Macklem's Flickr

A.M.

Hang Snatch Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 3 Reps @ 70%

Hang Clean Below the Knee + Jerk

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

Back Squat with Heel Raise

1 Set of 3 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

P.M.

Snatch Balance (Video)

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

Behind the Neck Jerk

1 Set of 3 Reps @ 60% 

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

Auxiliary Work

Seated Good Mornings

3 Sets of 7 Reps

1 Arm Dumbbell Row

3 Sets of 10 Reps Each Arm

Abs

3 Sets of 25 Reps