Advanced Progression 2.0: Week 7, Day 4

Source: Rob Macklem's Flickr

Box Jumps

2 Sets of 5 Reps

Mid Grip Snatch

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 80%

Push Jerk

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

Work to 1-Rep Max

Snatch Pull (Video)

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

Auxiliary Work

Bent Over Rows

4 Sets of 5 Reps

Chin Ups

4 Sets of 5 Reps

Seated Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps