Monday, September 23, 2013

Advanced Progression 2.0: Week 13, Day 1

Source: WonderLifter's Flickr


A.M.


Box Jumps

2 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%

Power Clean

1 Set of 3 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%

Jerk

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%

P.M.


Snatch Balance (Video)

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%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 2 Rep @ 70%
1 Set of 2 Rep @ 80%
1 Set of 2 Rep @ 85%
2 Sets of 2 Rep @ 90%

Clean Pull (Video)

1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 90%
2 Sets of 2 Reps @ 100%

No comments:

Post a Comment