Advanced Programming: Week 13, Day 6

Source: Rob Macklem's Flickr

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%

Clean + Jerk

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

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

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

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

Clean Pull (Video)

5 Sets of 2 Reps @ 100%

Front Squat

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 2 Reps @ 90%

1 Set of 1 Rep @ 95%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Push Press

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Advanced Programming: Week 13, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Advanced Programming: Week 13, Day 4

Source: Rob Macklem's Flickr

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 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%

Clean & Jerk

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

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

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

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

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

1 Set of 1 Cl. + 1 Jr. @ 95%

Front Squat + Jerk

1 Set of 2 F.S. + 2 Jr. @ 70%

1 Set of 2 F.S. + 2 Jr. @ 80%

2 Sets of 2 F.S. + 2 Jr. @ 85%

Snatch Pull (Video)

4 Sets of 2 Reps @ 105%

Good Morning

4 Sets of 4 Reps*

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

Advanced Programming: Week 13, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Advanced Programming: Week 13, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 65%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean + Jerk

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

1 Set of 1 P.Cl. + 1 Jr. @ 65%

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

1 Set of 1 P.Cl. + 1 Jr. @ 75%

1 Set of 2 P.Cl. + 1 Jr. @ 65%

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

Clean Pull (Video)

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

Back Squat

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 2 Reps @ 90%

1 Set of 1 Rep @ 95%

Push Press

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Advanced Programming: Week 13, Day 1

Source: Rob Macklem's Flickr

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 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 @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

Clean & Jerk

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

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

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

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

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

1 Set of 1 Cl. + 1 Jr. @ 95%

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

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

1 Set of 1 Cl. + 1 Jr. @ 95%

Snatch Pull (Video)

1 Set of 2 Reps @ 100%

1 Set of 1 Rep @ 105%

1 Set of 2 Reps @ 100%

1 Set of 1 Rep @ 105%

1 Set of 2 Reps @ 100%

1 Set of 1 Rep @ 105%

Front Squat

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

1 Set of 1 Rep @ 95%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Press

3 Sets of 3 Reps

Advanced Programming: Week 12, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 13!