Advanced Progression 2.0: Week 11, Day 4

Source: WonderLifter's Flickr

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 & Push Jerk

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 97%

1 Set of 1 Rep @ 100%

Push Press

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

Clean Pull (Video)

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

Auxiliary Work

Depth Jumps

2 Sets of 5 Reps

Abs

2 Sets of 25 Reps