Wednesday, August 21, 2013

Advanced Progression 2.0: Week 8, Day 3

Source: Rob Macklem's Flickr


A.M.


Box Jumps

2 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 1 Rep @ 75%

Power Clean + Push Jerk

1 Set of 4 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
3 Sets of 1 Rep @ 75%

Push Press

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 75%

P.M.


Snatch Balance

1 Set of 2 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%

Clean Pulls (Video)

1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%
1 Set of 1 Rep @ 120%

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