Advanced Programming 2.0: Week 10, Day 2

Source: WonderLifter's Flickr

Push Ups

2 Sets of 10 Reps

Snatch

1 Set of 4 Reps @ 60%

2 Sets of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean + Front Squat

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Hang Snatch Pull

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

Muscle Snatch from the Hip

1 Set of 3 Reps @ 50%

3 Sets of 3 Reps @ 60%

Auxiliary Work

Rows

4 Sets of 5 Reps

Bent Rows

4 Sets of 5 Reps

Seated Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 30 Reps