Advanced Progression 2.0: Week 6, Day 4

Source: Rob Macklem's Flickr

Hand Stand Push Ups

3 Sets of 7 Reps

Mid Grip Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Clean from Blocks Above the Knee + Push Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

2 Sets of 3 Reps @ 110%

Muscle Snatch

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 65%

Auxiliary Work

Bent Rows

4 Sets of 7 Reps

Chin Ups

4 Sets of 7 Reps

Seated Good Morning

3 Sets of 7 Reps

Abs

3 Sets of 25 Reps