Advanced Programming: Week 3, Day 4

Source: Rob Macklem's Flickr

Snatch Pulls + Snatch

1 Set of 3 Sn.Pu. + 1 Sn. @ 60%

1 Set of 3 Sn.Pu. + 1 Sn. @ 70%

4 Sets of 3 Sn.Pu. + 1 Sn. @ 80%

Clean Pulls + Clean

1 Set of 3 Cl.Pu. + 1 Cl. @ 60%

1 Set of 3 Cl.Pu. + 1 Cl. @ 70%

3 Sets of 3 Cl.Pu. + 1 Cl. @ 80%

Jerk*

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep1 @ 95%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

*Jerks are from the rack.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 85%

Press

5 Sets of 4 Reps*

*Work up to weight where you can maintain proper form.

Good Mornings

4 Sets of 8 Reps*

*Work up to weight where you can maintain proper form.

Advanced Programming: Week 3, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Advanced Programming: Week 3, Day 2

Source: Rob Macklem's Flickr

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

Clean Pulls (Video)

1 Set of 4 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 4 Reps @ 90%

Front Squat + Jerk

1 Set of 3 F.S. + 1 Jr. @ 60%

1 Set of 3 F.S. + 1 Jr. @ 70%

4 Sets of 2 F.S. + 1 Jr. @ 80%

Abdominals

3 Sets of 30 Reps*

*Athlete's choice of exercises.

Advanced Programming: Week 3, Day 1

Source: Rob Macklem's Flickr

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%

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 85%

1 Set of 2 Reps @ 90%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 2 Cl. + 1 Jr. @ 80%

3 Sets of 2 Cl. + 1 Jr. @ 85%

Behind the Neck Push Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

1 Set of 1 Reps @ 75%

1 Set of 3 Reps @ 65%

1 Set of 2 Reps @ 70%

Snatch Deadlift (Video)

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @100%

1 Set of 2 Reps @ 100% + 5kg

Advanced Programming: Week 2, Day 7

Source: Rob Macklem's Flickr

Rest Day

Recover and prepare for week 3!

Advanced Programming: Week 2, Day 6

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 1 Rep @ 75%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean + Push Jerk

1 Set of 3 P.Cl. + 1 P.Jr. @ 60%

1 Set of 3 P.Cl. + 1 P.Jr. @ 70%

1 Set of 1 P.Cl. + 1 P.Jr. @ 75%

1 Set of 3 P.Cl. + 1 P.Jr. @ 60%

1 Set of 3 P.Cl. + 1 P.Jr. @ 70%

RDL

1 Set of 5 Reps @ 80%

3 Sets of 4 Reps @ 90%

2 Sets of 2 Reps @ 100%

Front 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%

1 Set of 1 Rep @ 90%

1 Set of 3 Reps @ 80%

1 Set of 1 Rep @ 85%

Press

5 Sets of 5 Reps*

*Work up to weight where you can maintain proper form.

Abdominals

3 Sets of 25 Reps*

*Athlete's choice of exercises.

Advanced Progression: Week 2, Day 5

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Source: Rob Macklem's Flickr

Back Squat

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

Snatch

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

Clean + Jerk

1 Set of 1 Cl. + 3 Jr. @ 60%
1 Set of 1 Cl. + 3 Jr. @ 70%
1 Set of 1 Cl. + 2 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 2 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%

Clean Pulls

1 Set of 5 Reps @ 80%
5 Sets of 4 Reps @ 90%

Behind the Neck Push Jerk

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 70%

Abdominals

4 Sets of 20 Reps*
*Athlete's choice of exercise.

Advanced Programming: Week 2, Day 4

Source: Rob Macklem's Flickr

Power Clean + Press

5 Sets of 1 P.Cl. + 5 Press*

*Work up to weight where you can maintain proper form.

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%

3 Sets of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 70%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

3 Sets of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%

Snatch Pulls (Video)

4 Sets of 4 Reps @ 90%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

Abdominals

3 Sets of 25 Reps*

*Athlete's choice of exercises.

Advanced Programming: Week 2, Day 3

Source: Rob Macklem's Flickr

Front Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

3 Sets of 4 Reps @ 80%, 1 Rep @ 90%

Hang Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 3 Reps @ 80%

Hang Clean + Jerk

1 Set of 3 Hg.Cl. + 1 Jr. @ 60%

1 Set of 3 Hg.Cl. + 1 Jr. @ 70%

3 Sets of 3 Hg.Cl. + 1 Jr. @ 80%

Clean Pulls (Video)

1 Set of 4 Reps @ 80%

5 Sets of 4 Reps @ 90%

Advanced Progression: Week 2, Day 2

Source: Rob Macklem's Flickr

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

5 Sets of 3 Reps @ 80%

Power Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

Power Clean + Push Jerk

1 Set of 2 P.Cl. + 3 P.Jr. @ 60%

1 Set of 2 P.Cl. + 3 P.Jr. @ 70%

1 Set of 1 P.Cl. + 2 P.Jr. @ 75%

3 Sets of 2 P.Cl. + 2 P.Jr. @ 70%

RDL

1 Set of 5 Reps @ 80%

5 Sets of 4 Reps @ 85%

Abdominals

4 Sets of 20 Reps*

*Athlete's choice in exercise selection.