Advanced Progression 2.0: Week 3, Day 6

Source: Rob Macklem's Flickr

Snatch

Compete in a meet or lift to max!

Clean & Jerk

Compete in a meet or lift to max!

Advanced Progression 2.0: Week 3, Day 5

Source: Rob Macklem's Flickr

Push Ups

2 Sets of 7 Reps

Box Jumps

2 Sets of 5 Reps

Snatch

1 Set of 3 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%

Clean & Jerk

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%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 105%

1 Set of 1 Rep @ 110%

Auxiliary Work

Depth Jump

1 Set of 5 Reps

Advanced Progression 2.0: Week 3, 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: Week 3, Day 3

Source: Rob Macklem'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 (Video)

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

Clean Grip Rows

2 Sets of 5 Reps

Bent Over Rows

2 Sets of 5 Reps

Seated Good Mornings

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps

Advanced Progression 2.0: Week 3, Day 2

Source: Rob Macklem's Flickr

Box Jump

3 Sets of 5 Reps

Snatch

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

2 Sets of 2 Reps @ 80%

Clean & Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 2 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Snatch Pull (Video)

1 Set of 3 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 105%

Auxiliary Work

Good Morning

3 Sets of 7 Reps

Abs

2 Sets of 25 Reps

Advanced Programming 2.0: Week 3, Day 1

Source: Rob Macklem's Flickr

Push Ups

3 Sets of 5 Reps

Depth Jumps

3 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

Power Clean & Jerk

1 Set of 5 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

2 Sets of 1 Rep @ 80%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

2 Sets of 2 Reps @ 105%

Auxiliary Work

Jumps

2 Sets of 10 Reps

Press

5 Sets of 5 Reps

Hyperextensions

3 Sets of 12 Reps

Advanced Progression 2.0: Week 2, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 3!