Saturday, September 14, 2013

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

Thursday, September 12, 2013

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

Wednesday, September 11, 2013

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

Tuesday, September 10, 2013

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

Monday, September 9, 2013

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

Sunday, September 8, 2013

Advanced Programming 2.0: Week 10, Day 7

Source: WonderLifter's Flickr


Full Rest Day

Recover and prepare for week 11!