Advanced Program 2.0: Week 10, Day 3

Source: WonderLifter's Flickr

A.M.

Box Jumps

3 Sets of 5 Reps

Power Snatch

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Power Clean & Push Jerk

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

2 Sets of 2 Reps @ 90%

P.M.

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Clean Pull (Video)

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 2 Reps @ 105%

1 Set of 2 Reps @ 110%

1 Set of 2 Reps @ 115%

Auxiliary Work

Press

4 Sets of 5 Reps

Bench Press

 4 Sets of 5 Reps

Abs

2 Sets of 30 Reps