Advanced Progression 2.0: Week 11, Day 6

Source: WonderLifter's Flickr

Box Jumps

2 Sets of 5 Reps

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Reps @ 75%

Push Press

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

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 @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 110%

Auxiliary Work

Depth Jumps

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps

Advanced Progression 2.0: Week 11, Day 5

Source: WonderLifter'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 1 Rep @ 85%

1 Set of 1 Rep @ 90%

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%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Auxiliary Work

Depth Jump

2 Sets of 5 Reps

Seated Good Mornings

2 Sets of 5 Reps

Abs

2 Sets of 20 Reps

Advanced Progression 2.0: Week 11, Day 4

Source: WonderLifter's Flickr

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%

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%

1 Set of 1 Rep @ 97%

1 Set of 1 Rep @ 100%

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%

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 25 Reps

Advanced Progression 2.0: Week 11, Day 3

Source: WonderLifter'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

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 11, Day 2

Source: WonderLifter's Flickr

A.M.

Hand Stand 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

1 Set of 4 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

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%

P.M.

Push Press

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

4 Sets of 1 Rep @ 75%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 95%

Clean Pull (Video)

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 105%

1 Set of 2 Reps @ 110%

1 Set of 2 Reps @ 115%

Auxiliary Work

Press

3 Sets of 5 Reps

Dips

3 Sets of 5 Reps

Abs

2 Sets of 20 Reps

Advanced Programming 2.0: Week 11, Day 1

Source: WonderLifter's Flickr

Box Jump

2 Sets of 5 Reps

Snatch without Moving Feet

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Hang Clean Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 65%

Auxiliary Work

Back Extensions

3 Sets of 5 Reps

Chin Ups

3 Sets of 5 Reps

1 Arm Dumbbell Rows

3 Sets of 5 Reps

Abs

2 Sets of 20 Reps

Advanced Programming 2.0: Week 10, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 11!