Advanced Progression 2.0: Week 6, Day 6

Source: Rob Macklem's Flickr

Box Jump

2 Sets of 5 Reps

Snatch

1 Set of 3 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%

1 Set of 1 Rep @ 80%

1 Set of 1 Rp @ 85%

1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Back Squat with Raised Heels

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Auxiliary Work

Row

4 Sets of 5 Reps

Bent Row

4 Sets of 5 Reps

1 Arm Dumbbell Row

4 Sets of 5 Reps

Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps

Advanced Progression 2.0: Week 6, Day 5

Source: Bruce Klemens Flickr

Box Jump

2 Sets of 5 Reps

Clean Grip Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 65%

2 Sets of 2 Reps @ 70%

Power Clean without Moving Feet + Push Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 2 Reps @ 70%

Clean Pull (Video)

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 110%

Auxiliary Work

Depth Jumps

2 Sets of 7 Reps

Bench Press

4 Sets of 5 Reps

Press

4 Sets of 5 Reps

Advanced Progression 2.0: Week 6, Day 4

Source: Rob Macklem's Flickr

Hand Stand Push Ups

3 Sets of 7 Reps

Mid Grip Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Clean from Blocks Above the Knee + Push Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Pull from Blocks Below the Knee (Video)

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

2 Sets of 3 Reps @ 110%

Muscle Snatch

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 65%

Auxiliary Work

Bent Rows

4 Sets of 7 Reps

Chin Ups

4 Sets of 7 Reps

Seated Good Morning

3 Sets of 7 Reps

Abs

3 Sets of 25 Reps

Advanced Progression 2.0: Week 6, Day 3

Source: Rob Macklem's Flickr

A.M.

Hand Stand Push Up

2 Sets of 10 Reps

Power Snatch from Blocks Above the Knee (Video)

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 2 Reps @ 70%

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

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 2 Reps @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

P.M.

Snatch without Moving Feet

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean Pull from Blocks Above the Knee (Video)

1 Set of 3 Reps @ 110%

1 Set of 3 Reps @ 120%

1 Set of 3 Reps @ 130%

1 Set of 3 Reps @ 140%

Auxiliary Work

Press

4 Sets of 7 Reps

Bench

4 Sets of 7 Reps

Abs

3 Sets of 25 Reps

Advanced Progression 2.0: Week 6, Day 2

Source: Rob Macklem's Flickr

Box Jumps

2 Sets of 5 Reps

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Snatch Deadlift (Video)

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

2 Sets of 3 Reps @ 120%

Muscle Snatch from Hip

1 Set of 3 Reps @ 50%

3 Sets of 3 Reps @ 60%

Auxiliary Work

Rows

4 Sets of 7 Reps

Bent Rows

4 Sets of 7 Reps

Hyper Extensions

4 Sets of 5 Reps

Abs

3 Sets of 25 Reps

Advanced Progression 2.0: Week 6, Day 1

Source: Rob Macklem's Flickr

A.M.

Hang Snatch Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 3 Reps @ 70%

Hang Clean Below the Knee + Jerk

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

Back Squat with Heel Raise

1 Set of 3 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

P.M.

Snatch Balance (Video)

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 1 Rep @ 90%

Behind the Neck Jerk

1 Set of 3 Reps @ 60% 

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee (Video)

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 110%

Auxiliary Work

Seated Good Mornings

3 Sets of 7 Reps

1 Arm Dumbbell Row

3 Sets of 10 Reps Each Arm

Abs

3 Sets of 25 Reps

Advanced Programming 2.0: Week 5, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 6!