Advanced Progression 2.0: Week 6, Day 2

Source: Rob Macklem's Flickr

Box Jumps

2 Sets of 5 Reps

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Snatch Deadlift (Video)

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

2 Sets of 3 Reps @ 120%

Muscle Snatch from Hip

1 Set of 3 Reps @ 50%

3 Sets of 3 Reps @ 60%

Auxiliary Work

Rows

4 Sets of 7 Reps

Bent Rows

4 Sets of 7 Reps

Hyper Extensions

4 Sets of 5 Reps

Abs

3 Sets of 25 Reps