Thursday, September 19, 2013

Advanced Progression 2.0: Week 12, Day 4

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

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


Snatch Rows

2 Sets of 5 Reps

Snatch Bent Rows

2 Sets of 5 Reps

Seated Good Mornings

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps

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