Saturday, August 17, 2013

Advanced Programming 2.0: Week 7, Day 6

Source: Rob Macklem's Flickr


Box Jumps

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%
2 Sets of 1 Rep @ 90%
2 Sets of 2 Reps @ 80%

Clean & Jerk


1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 1 Rep @ 90%
1 Set of 2 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Auxiliary Work


Rows

4 Sets of 5 Reps

Bent Rows

4 Sets of 5 Reps

1-Arm Dumbbell Rows

4 Sets of 5 Reps

Seated Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps

Friday, August 16, 2013

Advanced Progression 2.0: Week 7, Day 5

Source: Rob Macklem's Flickr


Push Ups

2 Sets of 10 Reps

Snatch without Moving Feet

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
2 Sets of 2 Reps @ 80%

Power Clean

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 75%

Push Press

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
Work to 1-Rep Max

Auxiliary Work


Depth Jumps

3 Sets of 5 Reps

Thursday, August 15, 2013

Advanced Progression 2.0: Week 7, Day 4

Source: Rob Macklem's Flickr


Box Jumps

2 Sets of 5 Reps

Mid Grip Snatch

1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 2 Reps @ 80%

Push Jerk

1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets 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%
1 Set of 1 Rep @ 95%
Work to 1-Rep Max

Snatch Pull (Video)

1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 90%
1 Set of 3 Reps @ 100%

Auxiliary Work


Bent Over Rows

4 Sets of 5 Reps

Chin Ups

4 Sets of 5 Reps

Seated Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps

Wednesday, August 14, 2013

Advanced Programming 2.0: Week 7, Day 3

Source: Bruce Klemens' Flickr


A.M.


Push Ups

2 Sets of 10 Reps

Power Snatch from Blocks Above the Knee (Video)

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 75%

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

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 75%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 2 Reps @ 80%

P.M.


Snatch Balance (Video)

1 Set of 4 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
2 Sets of 1 Rep @ 95%

Push Press

1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 75%

Clean Pull (Video)

1 Set of 4 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 110%
1 Set of 2 Reps @ 115%
2 Sets of 2 Reps @ 120%

Auxiliary Work


Seated Press

4 Sets of 5 Reps

Weighted Dips

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps

Tuesday, August 13, 2013

Advanced Progression 2.0: Week 7, Day 2


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%
3 Sets of 2 Reps @ 80%

Hang Clean from Below the Knee + Jerk

1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 1 Rep @ 85%

Snatch Pull (Video)

1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 110%
1 Set of 2 Reps @ 115%
1 Set of 2 Reps @ 120%

Muscle Snatch

1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 65%

Auxiliary Work


Rows

4 Sets of 5 Reps

Bent Rows

4 Sets of 5 Reps

Hyperextensions

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps

Monday, August 12, 2013

Advanced Progression 2.0: Week 7, Day 1

Source: Bruce Klemens Flickr


A.M.


Box Jump

4 Sets of 5 Reps

Power Snatch from Blocks Above the Knee (Video)

1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 60%
1 Set 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%
1 Set of 2 Reps @ 70%
1 Set of 3 Reps @ 60%
1 Set of 2 Reps @ 70%

Back Squat

1 Set of 2 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

P.M.


Push Press

1 Set of 4 Reps @ 60%
4 Sets of 2 Reps @ 70%

Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Clean Pull (Video)

2 Sets of 3 Reps @ 90%
1 Set of 3 Reps @ 100%
1 Set of 3 Reps @ 105%
1 Set of 3 Reps @ 110%
2 Sets of 2 Reps @ 115%

Auxiliary Work


Press

4 Sets of 5 Reps

Bench Press

4 Sets of 5 Reps

Abs

2 Sets of 40 Reps

Sunday, August 11, 2013

Advanced Progression 2.0: Week 6, Day 7

Source: Rob Macklem's Flcikr


Full Rest Day

Recover and prepare for week 7!