Advanced Progression 2.0: Week 11, Day 3

Source: WonderLifter's Flickr

Box Jumps

2 Sets of 5 Reps

Snatch

1 Set of 4 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 1 Rep @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 1 Rep @ 85%

Snatch Balance (Video)

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 65%

Auxiliary Work

Rows

2 Sets of 5 Reps

Bent Over Rows

2 Sets of 5 Reps

Seated Good Mornings

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps