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