Advanced Progression 2.0: Week 6, Day 3

Source: Rob Macklem's Flickr

A.M.

Hand Stand Push Up

2 Sets of 10 Reps

Power Snatch from Blocks Above the Knee (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 2 Reps @ 70%

Power Clean from Blocks Above the Knee + Push Press (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 2 Reps @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

P.M.

Snatch without Moving Feet

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean Pull from Blocks Above the Knee (Video)

1 Set of 3 Reps @ 110%

1 Set of 3 Reps @ 120%

1 Set of 3 Reps @ 130%

1 Set of 3 Reps @ 140%

Auxiliary Work

Press

4 Sets of 7 Reps

Bench

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps