Advanced Progression 2.0: Week 4, Day 6

Source: Rob Macklem's Flickr

Push Ups

2 Sets of 10 Reps

Box Jumps

3 Sets of 5 Reps

Snatch

1 Set of 4 Reps @ 60%

2 Sets of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Back Squat with Heel Raise

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Auxiliary Work

Seated Good Morning

4 Sets of 7 Reps

Row

4 Sets of 7 Reps

Press

4 Sets of 7 Reps

Inverted Tricep Extension

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps

Advanced Programming 2.0: Week 4, Day 5

Source: www.newshopper.sulekha.com

A.M.

Power Snatch from Blocks Above the Knee (Video)

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 2 Reps @ 70%

Push Press

1 Set of 3 Reps @ 50%

1 Set of 1 Rep @ 60%

4 Sets of 1 Rep @ 70%

Front Squat

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%

1 Set of 1 Rep @ 90%

Work to Max

P.M.

Clean Grip Snatch (Video)

1 Set of 4 Reps @ 50%

4 Sets of 2 Reps @ 60%

Behind the Neck Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

Advanced Programming 2.0: Week 4, Day 4

Source: Rob Macklem's Flickr

Snatch from Blocks Below the Knee

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 3 Reps @ 80%

Clean from Blocks Below the Knee + Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 2 Reps @ 110%

1 Set of 2 Reps @ 115%

Auxiliary Work

Depth Jumps

2 Sets of 10 Reps

Seated Good Mornings

4 Sets of 7 Reps

Row + Press

4 Sets of 7 Reps

Bench

4 Sets of 10 Reps

Dips

3 Sets of 7 Reps

Advanced Progression 2.0: Week 4, Day 3

Source: Rob Macklem's Flickr

A.M.

Push Ups

2 Sets of 7 Reps

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

Power Clean + Push Jerk

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

Push Press

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

P.M.

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

Clean Pull (Video)

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

Auxiliary Work

Depth Jumps

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps

Advanced Progression 2.0: Week 4, Day 2

Source: Rob Macklem's Flickr

Depth Jumps

3 Sets of 5 Reps

Snatch Balance

1 Set of 3 Reps at 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Snatch

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 3 Reps @ 80%

Clean & Jerk

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 3 Reps @ 80%

Behind the Neck Jerk

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 3 Reps @ 90%

Front Squat

1 Set of 6 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

Snatch Pull from Blocks at the Hip

1 Set of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 3 Reps @ 90%
1 Set of 3 Reps @ 100%

Auxiliary Work

Seated Good Mornings

4 Sets of 7 Reps

Rows

5 Sets of 10 Reps

1 Arm Dumbbell Rows

4 Sets of 10 Reps Each Arm

Advanced Progression 2.0: Week 4, Day 1

Source: Rob Macklem's Flickr

A.M.

Push Ups

3 Sets of 5 Reps

Box Jumps

3 Sets of 5 Reps

Muscle Snatch

1 Set of 6 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 65%

Power Clean + Push Press

2 Sets of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 65%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 10 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 7 Reps @ 80%

Clean Pull (Video)

1 Set of 5 Reps @ 70%

2 Sets of 5 Reps @ 80%

2 Sets of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

P.M.

Mid Grip Snatch

1 Set of 3 Reps @ 60%

4 Sets of 2 Reps @ 70%

Push Jerk

1 Set of 3 Reps @ 60%

4 Sets of 2 Reps @ 70%

Auxiliary Work

Press

4 Sets of 10 Reps

Hyperextensions

4 Sets of 10 Reps

Abs

3 Sets of 25 Reps

Advanced Progression 2.0: Week 3, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 4!