Advanced Progression 2.0: Week 14, Day 6Com

Source: WonderLifter's Flickr

Compete in Meet

If you cannot compete in a meet, lift to a 1-rep max in both the snatch and clean & jerk.

Advanced Progression 2.0: Week 14, Day 5

Source: WonderLifter's Flickr

Jumps

1 Set of 5 Reps

Snatch

3 Sets of 2 Reps @ 50%

Clean & Jerk

2 Sets of 2 Reps

Back Squat

1 Set of 2 Reps @ 60%

2 Sets of 3 Reps @ 70%

Advanced Progression 2.0: Week 14, Day 4

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Advanced Progression 2.0: Week 14, Day 3

Source: WonderLifter's Flickr

Box Jump

1 Set of 5 Reps

Power Snatch

1 Set of 2 Reps @ 50%

2 Sets of 2 Reps @ 60%

Power Clean

1 Set of 2 Reps @ 50%

2 Sets of 2 Reps @ 60%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

Snatch Pull Below the Knee

1 Set of 2 Reps @ 70%

3 Sets of 3 Reps @ 80%

Advanced Progression 2.0: Week 14, Day 2

Source: WonderLifter's Flickr

Push Ups

2 Sets of 5 Reps

Snatch

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%

Clean & 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%

Back Squat

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%

Auxiliary Work

Press

2 Sets of 3 Reps

Depth Jumps

2 Sets of 3 Reps

Advanced Progression 2.0: Week 14, Day 1

Source: WonderLifter's Flickr

Box Jumps

1 Set of 5 Reps

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

2 Sets of 1 Rep @ 75%

Power Clean

1 Set of 2 Reps @ 50%

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Snatch Pull (Video)

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 90%

Auxiliary Work

Depth Jump

2 Sets of 5 Reps

Advanced Progression 2.0: Week 13, Day 7

Source: Wonderlifter's Flickr

Full Rest Day

Recover and prepare for week 14!