Advanced Programming: Week 8, Day 6

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Power Clean + Jerk

1 Set of 4 P.Cl. + 1 Jr. @ 60%

3 Sets of 4 P.Cl. + 1 Jr. @ 70%

Snatch Pull (Video)

4 Sets of 5 Reps @ 90%

Press

4 Sets of 4 Reps*

*Work up to weight where you can maintain proper form.

Advanced Progression: Week 8, Day 5

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Clean + Jerk

1 Set of 1 Cl. + 2 Jr. @ 60%

1 Set of 1 Cl. + 2 Jr. @ 70%

2 Sets of 1 Cl. + 2 Jr. @ 80%

Clean Pull on Blocks Below the Knee (Video)

4 Sets of 4 Reps @ 90%

Good Morning

4 Sets of 6 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 8, Day 4

Source: Rob Macklem's Flickr

Power Snatch + Overhead Squat

1 Set of 2 P.Sn. + 2 Oh.S. @ 60%

3 Sets of 2 P.Sn. + 2 Oh.S. @ 70%

Power Clean + Push Jerk

1 Set of 1 P.Cl. + 3 P.Jr. @ 60%

4 Sets of 1 P.Cl. + 3 P.Jr. @ 70%

Good Morning

4 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 8, Day 3

Source: Rob Macklem's Flickr

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

2 Sets of 3 Reps @ 85%

1 Set of 4 Reps @ 80%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 3 Reps @ 85%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 2 Cl. + 1 Jr. @ 80%

2 Sets of 1 Cl. + 2 Jr. @ 85%

Behind the Neck Push Jerk

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Clean Pull (Video)

1 Set of 4 Reps @90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @90%

1 Set of 1 Rep @ 100%

1 Set of 4 Reps @90%

1 Set of 1 Rep @ 100%

Advanced Programming: Week 8, Day 2

Source: MSN Sports

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 60%

Power Clean + Push Jerk

1 Set of 3 P.Cl, + 2 P.Jr. @ 60%

1 Set of 3 P.Cl, + 2 P.Jr. @ 70%

1 Set of 3 P.Cl, + 2 P.Jr. @ 60%

1 Set of 2 P.Cl, + 2 P.Jr. @ 70%

1 Set of 3 P.Cl, + 1 P.Jr. @ 60%

Press

4 Sets of 3 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 8, Day 1

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 85%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

Clean + Jerk

1 Set of 2 Cl. + 2 Jr. @ 60%

1 Set of 2 Cl. + 2 Jr. @ 70%

1 Set of 2 Cl. + 2 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

1 Set of 1 Cl. + 1 Jr. @ 90%

Push Press

1 Set of 4 Reps @ 60%

3 Sets of 3 Reps @ 70%

Snatch Pull (Video)

1 Set of 5 Reps @ 80%

1 Set of 4 Reps @ 85%

1 Set of 3 Reps @ 90%

1 Set of 5 Reps @ 80%

1 Set of 4 Reps @ 85%

1 Set of 3 Reps @ 90%

Good Morning

4 Sets of 6 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 7, Day 7

Source: Sulekha.com

Full Rest Day

Recover and prepare for week 8!