Advanced Progression 2.0: Week 11, Day 2

Source: WonderLifter's Flickr

A.M.

Hand Stand Push Ups

2 Sets of 7 Reps

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

Power Clean

1 Set of 4 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

P.M.

Push Press

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 95%

Clean Pull (Video)

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 105%

1 Set of 2 Reps @ 110%

1 Set of 2 Reps @ 115%

Auxiliary Work

Press

3 Sets of 5 Reps

Dips

3 Sets of 5 Reps

Abs

2 Sets of 20 Reps