Advanced Progression 2.0: Week 1, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 4 Reps @ 70%

Clean & Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 4 Reps @ 70%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

Advanced Progression 2.0: Week 1, Day 5

Source: Rob Macklem's Flickr

Power Snatch from Blocks Above the Knee (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Power Clean from Blocks Above the Knee + Jerk (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%

2 Sets of 4 Reps @ 60%

2 Sets of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

Clean Pull from Blocks Above the Knee (Video)

3 Sets of 4 Reps @ 90%

Auxiliary Work

Hyperextensions

3 Sets of 12 Reps

Abs

3 Sets of 25 Reps

Advanced Progression 2.0: Week 1, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Advanced Progression 2.0: Week1, Day 3

Source: Rob Macklem's Flickr

Hang Power Snatch

1 Set of 5 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 4 Reps @ 70%

Jerk

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

4 Sets of 3 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 60%

2 Sets of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull (Video)

1 Set of 5 Reps @ 90%

2 Sets of 4 Reps @ 100%

1 Set of 3 Reps @ 105%

Muscle Snatch from the Hip

3 Sets of 4 Reps @ 50%

Auxiliary Work

Seated Press

2 Sets of 15 Reps

Hyperextensions

3 Sets of 15 Reps

Press

3 Sets of 15 Reps

Abs

3 Sets of 25 Reps

Advanced Progression 2.0: Week 1, Day 2

Source: Rob Macklem's Flickr

Vertical Jump w/ Barbell

4 Sets of 5 Reps @ 50%*

*Percentage based off of back squat 1-RM.

Snatch

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 85%

2 Sets of 3 Reps @ 80%

Clean + Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 4 Reps @ 70%

Front Squat

1 Set of 6 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Snatch Pull (Video)

1 Set of 5 Reps @ 70%

2 Sets of 4 Reps @ 80%

2 Sets of 3 Reps @ 90%

Auxiliary Work

Rear Raise

3 Sets of 15 Reps

Upright Row

3 Sets of 15 Reps

Forward Raise

3 Sets of 15 Reps

Dumbbell Shrug

3 Sets of 15 Reps

Advanced Progression 2.0: Week 1, Day 1

Source: Bruce Klemens' Flickr

Power Snatch from Blocks Above the Knee (Video)

1 Set of 5 Reps @ 50%

4 Sets of 4 Reps @ 60%

Power Clean from Blocks Above the Knee + Push Press (Video)

1 Set of 4 Reps @ 50%

4 Sets of 4 Reps @ 60%

Back Squat

1 Set of 5 Reps @ 60%

2 Sets of 4 Reps @ 70%

2 Sets of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

Auxiliary Work

Bent Over Rows

3 Sets of 15 Reps

Hyperextensions

3 Sets of 15 Reps

Dumbbell Flys

3 Sets of 15 Reps

Dumbbell Rear Foot Elevated Split Squat

3 Sets of 15 Reps

Calf Raises

3 Sets of 15 Reps

Barbell Step Ups

3 Sets of 15 Reps

The Jerk Progression: Week 16, Day 7

Source: Bruce Klemens' Flickr

Full Rest Day

Recover and prepare for a new progression!