Advanced Progression 2.0: Week 7, Day 1

Source: Bruce Klemens Flickr

A.M.

Box Jump

4 Sets of 5 Reps

Power Snatch from Blocks Above the Knee (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 60%

1 Set 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%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

P.M.

Push Press

1 Set of 4 Reps @ 60%

4 Sets of 2 Reps @ 70%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Clean Pull (Video)

2 Sets of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 3 Reps @ 110%

2 Sets of 2 Reps @ 115%

Auxiliary Work

Press

4 Sets of 5 Reps

Bench Press

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps