Advanced Progression 2.0: Week 10, Day 4

Source: WonderLifter's Flickr

Hand Stand Push Ups

2 Sets of 7 Reps

Snatch

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Hang Clean Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps 70%

3 Sets of 2 Reps @ 80%

Muscle Snatch from Hip

1 Set of 3 Reps @ 50%

3 Sets of 3 Reps @ 60%

Snatch Grip RDL

3 Sets of 5 Reps @ 90%

Auxiliary Work

Chin Up

4 Sets of 5 Reps

1-Arm Dumbbell Row

4 Sets of 5 Reps

Abs

2 Sets of 30 Reps