Monday, September 2, 2013

Advanced Programming 2.0: Week 10, Day 1

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%
3 Sets of 2 Reps @ 75%

Power Clean

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 6 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%

P.M.


Muscle Snatch

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 2 Reps @ 65%

Push Press

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

Hang Clean Pull

1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 90%
2 Sets of 3 Reps @ 100%

Auxiliary Work


Seated Press

4 Sets of 5 Reps

Bench Press

4 Sets of 5 Reps

Dips

3 Sets of 10 Reps

Abs

2 Sets of 20 Reps

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