Advanced Programming 2.0: Week 10, Day 6

Source: WonderLifter's Flickr

Box Jumps

3 Sets of 5 Reps

Snatch

1 Set of 4 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

2 Sets of 3 Reps @ 85%

Auxiliary Work

Rows

4 Sets of 5 Reps

Bent Rows

4 Sets of 5 Reps

Seated Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 30 Reps

Advanced Progression 2.0: Week 10, Day 5

Source: WonderLifter's Flickr

Box Jumps

3 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

2 Sets of 1 Rep @ 80%

Power Clean

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 75%

2 Sets of 1 Rep @ 80%

Jerk

1 Set of 2 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%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Auxiliary Work

Press

6 Sets of 5 Reps

Advanced Progression 2.0: Week 10, Day 4

Source: WonderLifter's Flickr

Hand Stand Push Ups

2 Sets of 7 Reps

Snatch

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Hang Clean Below the Knee

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 @ 50%

1 Set of 3 Reps 70%

3 Sets of 2 Reps @ 80%

Muscle Snatch from Hip

1 Set of 3 Reps @ 50%

3 Sets of 3 Reps @ 60%

Snatch Grip RDL

3 Sets of 5 Reps @ 90%

Auxiliary Work

Chin Up

4 Sets of 5 Reps

1-Arm Dumbbell Row

4 Sets of 5 Reps

Abs

2 Sets of 30 Reps

Advanced Program 2.0: Week 10, Day 3

Source: WonderLifter's Flickr

A.M.

Box Jumps

3 Sets of 5 Reps

Power Snatch

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Power Clean & Push Jerk

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

2 Sets of 2 Reps @ 90%

P.M.

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Clean Pull (Video)

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 2 Reps @ 105%

1 Set of 2 Reps @ 110%

1 Set of 2 Reps @ 115%

Auxiliary Work

Press

4 Sets of 5 Reps

Bench Press

 4 Sets of 5 Reps

Abs

2 Sets of 30 Reps

Advanced Programming 2.0: Week 10, Day 2

Source: WonderLifter's Flickr

Push Ups

2 Sets of 10 Reps

Snatch

1 Set of 4 Reps @ 60%

2 Sets of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean + Front Squat

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Hang Snatch Pull

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

Muscle Snatch from the Hip

1 Set of 3 Reps @ 50%

3 Sets of 3 Reps @ 60%

Auxiliary Work

Rows

4 Sets of 5 Reps

Bent Rows

4 Sets of 5 Reps

Seated Good Mornings

4 Sets of 5 Reps

Abs

2 Sets of 30 Reps

Advanced Programming 2.0: Week 10, Day 1

Source: WonderLifter's Flickr

A.M.

Box Jumps

3 Sets of 5 Reps

Power Snatch

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Power Clean

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 75%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

P.M.

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 2 Reps @ 65%

Push Press

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Hang Clean Pull

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

2 Sets of 3 Reps @ 100%

Auxiliary Work

Seated Press

4 Sets of 5 Reps

Bench Press

4 Sets of 5 Reps

Dips

3 Sets of 10 Reps

Abs

2 Sets of 20 Reps

Advanced Programming 2.0: Week 9, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 10!