Advanced Progression 2.0: Weel 8, Day 1

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 1 Rep @ 70%

Work Up to 1-Rep Max

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

Work Up to 1-Rep Max

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

P.M.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Clean Pull (Video)

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 105%

2 Sets of 2 Reps @ 110%