Advanced Progression 2.0: Week 9, Day 6

Source: WonderLifter's Flickr

Snatch

Compete in a meet or work to a 1-rep max.

Clean & Jerk

Compete in a meet or work to a 1-rep max.

Advanced Progression 2.0: Week 9, Day 5

Source: Wonderlifter's Flickr

Active Rest

Athlete's Choice*

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

Advanced Progression 2.0: Week 9, Day 4

Source: WonderLifter's Flickr

Box Jump

2 Sets of 5 Reps

Snatch

1 Set of 2 Reps @ 60%

2 Sets of 1 Rep @ 70%

Clean & Jerk

1 Set of 2 Reps @ 60%

2 Sets of 1 Rep @ 70%

Auxiliary Work

Depth Jumps

1 Set of 5 Reps

Seated Good Morning

2 Sets of 5 Reps

Row + Press

2 Sets of 3 Reps

Abs

1 Set of 20 Reps

Advanced Programming 2.0: Week 9, Day 3

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Advanced Progression 2.0: Week 9, Day 2

Source: WonderLifter's Flickr

Box Jumps

2 Sets of 5 Reps

Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Reps @ 70%

2 Sets of 1 Rep @ 80%

Clean & Jerk

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Reps @ 70%

2 Sets of 1 Rep @ 80%

Back 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%

Auxiliary Work

Depth Jumps

2 Sets of 5 Reps

Row + Press

3 Sets of 3 Reps

Advanced Progression 2.0: Week 9, Day 1

Source: WonderLifter's Flickr

Push Ups

2 Sets of 7 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 2 Reps @ 80%

1 Set of 1 Rep @ 85%

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 2 Reps @ 80%

1 Set of 1 Rep @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 805

1 Set of 1 Rep @ 85%

Snatch Pulls (Video)

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 105%

Auxiliary Work

Seated Good Mornings

2 Sets of 5 Reps

Abs

1 Set of 25 Reps

Advanced Progression 2.0: Week 8, Day 7

Source: Wonderlifter's Flickr

Full Rest Day

Rest and recover for week 9!

Advanced Progression 2.0: Week 8, Day 6

Source: Rob Macklem's Flickr

Box Jump

2 Sets of 7 Reps

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Reps @ 85%

3 Sets 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 Reps @ 85%

3 Sets of 1 Rep @ 90%

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%

Auxiliary Work

Seated Good Mornings

2 Sets of 5 Reps

Row + Press

2 Sets of 5 Reps

Advanced Progression 2.0: Week 8, Day 5

Source: Rob Macklem's Flickr

Hand Stand Push Ups

2 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 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @70%

1 Set of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

Depth Jumps

3 Sets of 5 Reps

Advanced Progression 2.0: Week 8, Day 4

Source: Rob Macklem's Flickr

Push Ups

2 Sets of 10 Reps

Snatch without Moving Feet

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Back 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%

Work to 1-Rep Max

Snatch Pull (Video)

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 105%

1 Set of 1 Reps @ 110%

Auxiliary Work

Seated Good Mornings

2 Sets of 5 Reps