Advanced Programming 2.0: Week 11, Day 1

Source: WonderLifter's Flickr

Box Jump

2 Sets of 5 Reps

Snatch without Moving Feet

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Hang Clean Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 65%

Auxiliary Work

Back Extensions

3 Sets of 5 Reps

Chin Ups

3 Sets of 5 Reps

1 Arm Dumbbell Rows

3 Sets of 5 Reps

Abs

2 Sets of 20 Reps