Major Peak Progression: Week 2, Day 2

Source: WonderLifter's Flickr

Power Snatch Balance + Overhead Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Behind the Neck Snatch Grip Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 75%

2 Sets of 4 Reps @ 80%

Snatch Extension from Blocks Above the Knee

1 Set of 5 Reps @ 70%

3 Sets of 5 Reps @ 80%

Major Peak Progression: Week 1, Day 1

Source: WonderLifter's Flickr

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 65%

Behind the Neck Snatch Grip Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 2 Reps @60%

1 Set of 2 Reps @ 70%

5 Sets of 3 Reps @ 80%

Preparatory Phase Progression: Week 11, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for new progression!

Preparatory Phase Progression: Week 11, Day 6

Source: WonderLifter's Flickr

Participate in a Meet

Preparatory Phase Progression: Week 11, Day 5

Source: WonderLifter's Flickr

Snatch

3 Sets of 2 Reps @ 50%

Clean & Jerk

2 Sets of 2 Reps @ 50%

Back Squat

1 Set of 2 Reps @ 60%

2 Sets of 3 Reps @ 70%

Preparatory Phase Progression: Week 11, Day 4

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression: Week 11, Day 3

Source: WonderLifter's Flickr

A.M.

Hang Power Snatch from Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

3 Sets of 1 Rep @ 70%

Hang Power Clean from Above the Knee + Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 1 Rep @ 70%

Behind the Beck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 75%

P.M.

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%

Clean Pull

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 110%

2 Sets of 2 Reps @ 115%

Preparatory Phase Progression: Week 11, Day 2

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Reps @ 80%

1 Set of 1 Reps @ 85%

1 Set of 1 Reps @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Reps @ 80%

1 Set of 1 Reps @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Reps @ 80%

1 Set of 1 Reps @ 85%

1 Set of 1 Reps @ 90%

Preparatory Phase Progression: Week 11, Day 1

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

Power Clean + Push Jerk

1 Set of 2 Reps @ 50%

1 Set of 1 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets 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%

Preparatory Phase Progression: Week 10, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 11!

Preparatory Phase Progression: Week 10, Day 6

Source: WonderLifter's Flickr

Snatch

2 Sets of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Clean & Jerk

2 Sets of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 1 Rep @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Preparatory Phase Progression: Week 10, Day 5

Source: WonderLifter's Flickr

Hang Power Snatch from Above the Knee

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Hang Power Clean from Above the Knee

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%

Preparatory Phase Progression: Week 10, Day 4

Source: WonderLifter's Flickr

Snatch from Blocks Below the Knee without Moving Feet

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Behind the Neck 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%

2 Sets of 2 Reps @ 90%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

5 Sets of 2 Reps @ 85%

Snatch Extension

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 90%

Preparatory Phase Progression: Week 10, Day 3

Source: WonderLifter's Flickr

A.M.

Hang Power Snatch from Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

4 Sets of 2 Reps @ 70%

Hang Power Clean from Above the Knee + Jerk

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

P.M.

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%

Mid Grip RDL

4 Sets of 6 Reps @ 100%

Preparatory Phase Progression: Week 10, Day 2

Source: WonderLifter's Flickr

Snatch without Moving Feet

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

5 Sets of 2 Reps @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

5 Sets of 3 Reps @ 85%

Hang Snatch Pull from Below the Knee (Going Down Slowly)

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 2 Reps @ 105%

1 Set of 2 Reps @ 110%

Preparatory Phase Progression: Week 10, Day 1

Source: WonderLifter's Flickr

A.M.

Power Snatch

2 Sets of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 65%

3 Sets of 1 Rep @ 70%

Power Clean + Jerk

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 65%

3 Sets of 1 Rep @ 70%

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

P.M.

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 75%

Front 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%

Hang Clean Extension Below the Knee

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

2 Sets of 3 Reps @ 100%

Preparatory Phase Progression: Week 9, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 10!

Preparatory Phase Progression: Week 9, Day 6

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression: Week 9, Day 5

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Front Squat

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%

Preparatory Phase Progression: Week 9, Day 4

Source: WonderLifter's Flickr

Mid Grip Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Behind the Neck 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%

2 Sets of 2 Reps @ 90%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Extension (Going Down Slowly)

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 105%

2 Sets of 2 Reps @ 110%

Preparatory Phase Progression: Week 9, Day 3

Source: WonderLifter's Flickr

A.M.

Power Snatch from Blocks Above the Knee

2 Sets of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

5 Sets of 2 Reps @ 70%

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 70%

P.M.

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Clean Pull

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 110%

3 Sets of 2 Reps @ 115%

Preparatory Phase Progression: Week 9, Day 2

Source: WonderLifter's Flickr

Snatch Without Moving Feet

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Clean + Push Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 3 Reps @ 85%

Mid Grip RDL

3 Sets of 6 Reps @ 100%

Preparatory Phase Progression: Week 9, Day 1

Source: WonderLifter's Flickr

A.M.

Hang Power Snatch from Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

4 Sets of 2 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 60%

Snatch Balance

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

P.M.

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

4 Sets of 2 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Hang Clean Extension from Above the Knee

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

3 Sets of 3 Reps @ 100%

Preparatory Phase Progression: Week 8, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 9!

Preparatory Phase Progression: Week 8, Day 6

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

5 Sets of 2 Reps @ 80%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

5 Sets of 2 Reps @ 80%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

5 Sets of 2 Reps @ 90%

Preparatory Phase Progression: Week 8, Day 5

Source: WonderLifter's Flickr

Power Snatch from Blocks at the Power Position

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Behind the Neck Push Press

1 Set of 2 Reps @ 60%

1 Set of 3 Reps @ 65%

3 Sets of 2 Reps @ 70%

Preparatory Phase Progression: Week 8, Day 4

Source: WonderLifter's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean from Blocks Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 2 Reps @ 85%

Snatch Pull

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 3 Reps @ 110%

1 Set of 3 Reps @ 115%

1 Set of 3 Reps @ 120%

Preparatory Phase Progression: Week 8, Day 3

Source: WonderLifter's Flickr

A.M.

Mid Grip Hang Snatch from Above the Knee

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 70%

Power Snatch Balance

1 Set of 2 Reps @ 60%

3 Sets of 3 Reps @ 70%

Push Press

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

4 Sets of 2 Reps @ 70%

P.M.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 3 Reps @ 85%

1 Set of 6 Reps @ 70%

Clean Extension

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

3 Sets of 3 Reps @ 100%

Preparatory Phase Progression: Week 8, Day 2

Source: WonderLifter's Flickr

Hang Snatch from Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

4 Sets of 2 Reps @ 85%

Front Squats

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

3 Sets of 2 Reps @ 90%

Mid Grip RDL

4 Sets of 5 Reps @ 100%

Preparatory Phase Progression: Week 8, Day 1

Source: WonderLifter's Flickr

A.M.

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 70%

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Behind the Neck Push Press

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

1 Set of 3 Reps @ 70%

6 Sets of 2 Reps @ 75%

P.M.

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

5 Sets of 3 Reps @ 80%

1 Set of 6 Reps @ 70%

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

2 Sets of 3 Reps @ 110%

Preparatory Phase Progression: Week 7, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 8!

Preparatory Phase Progression: Week 7, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression: Week 7, Day 5

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Set of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Set of 2 Reps @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

3 Sets of 2 Reps @ 95%

Preparatory Phase Progression: Week 7, Day 4

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 3 Reps @ 70%

Power Clean

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

3 Sets of 3 Reps @ 70%

Snatch Extension

1 Set of 2 Reps @ 90%

4 Sets of 2 Reps @ 100%

Preparatory Phase Progression: Week 7, Day 3

Source: WonderLifter's Flickr

Snatch Balance

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Snatch Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

4 Sets of 3 Reps @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 3 Reps @ 85%

3 Sets of 3 Reps @ 90%

Clean Pull

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

3 Sets of 3 Reps @ 100%

Preparatory Phase Progression: Week 7, Day 2

Source: WonderLifter's Flickr

Snatch from Blocks Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 3 Reps @ 85%

Snatch Extension from Blocks Below the Knee

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

3 Sets of 2 Reps @ 100%

Preparatory Phase Progression: Week 7, Day 1

Source: WonderLifter's Flickr

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 65%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Clean Pull from Deficit (Going Down Slowly)

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

4 Sets of 2 Reps @ 105%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Preparatory Phase Progression: Week 6, Day 7

Source: 

Full Rest Day

Recover and prepare for week 7!

Preparatory Phase Progression: Week 6, Day 6

Source: WonderLifter's Flickr

Snatch Push Press + Overhead Squat

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

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 65%

1 Set of 2 Sn.P.Pr. + 1 Oh.S. @ 70%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Preparatory Phase Progression: Week 6, Day 5

Source: WonderLifter's Flickr

Power Snatch

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

2 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

4 Sets of 4 Reps @ 70%

Clean Pull (Going Down Slowly)

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 3 Reps @ 110%

Preparatory Phase Progression: Week 6, Day 4

Source: WonderLifter's Flickr

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 50%

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

1 Set of 2 Sn.P.Pr. + 1 Oh.S. @ 65%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 3 Reps @ 80%

Clean + Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 3 Reps @ 80%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 3 Reps @ 85%

1 Set of 2 Reps @ 90%

Snatch Extension from Deficit

2 Sets of 3 Reps @ 90%

2 Sets of 3 Reps @ 100%

Preparatory Phase Progression: Week 6, Day 3

Source: WonderLifter's Flickr

A.M.

Power Snatch from Blocks at the Power Position

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

5 Sets of 2 Reps @ 70%

Power Clean from Blocks at the Power Position

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

5 Sets of 3 Reps @ 70%

P.M.

Back Squat

1 Set of 6 Reps @ 60%

2 Sets of 6 Reps @ 70%

1 Set of 5 Reps @ 80%

1 Set of 3 Reps @ 85%

Clean Extension (Going Down Slowly)

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

Preparatory Phase Progression: Week 6, Day 2

Source: Rob Macklem's Flickr

Snatch from Deficit

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Front Squat + Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 4 Reps @ 80%

2 Sets of 3 Reps @ 85%

Snatch Pull from Deficit with 5-10 Second Ascent

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

1 Set of 4 Reps @ 110%

Preparatory Phase Progression: Week 6, Day 1

A.M.

Muscle Snatch

2 Sets of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

5 Sets of 2 Reps @ 65%

Power Clean + Front Squat

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 65%

5 Sets of 3 Reps @ 70%

P.M.

Back Squat

1 Set of 6 Reps @ 60%

2 Sets of 6 Reps @ 70%

1 Set of 6 Reps @ 80%

1 Set of 4 Reps @ 85%

Hang Clean Extension from Below the Knee (Going Down Slowly)

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

3 Sets of 3 Reps @ 100%

Preparatory Phase Progression: Week 5, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 6!

Preparatory Phase Progression: Week 5, Day 6

Source: WonderLifter's Flickr

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 50%

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

2 Sets of 3 Sn.P.Pr. + 1 Oh.S. @ 65%

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Clean & 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%

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 80%

Preparatory Phase Progression: Week 5, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression: Week 5, Day 4

Source: WonderLifter's Flickr

Snatch from Blocks Below the Knee

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean from Blocks Below the Knee + Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 4 Reps @ 80%

Mid Grip RDL

5 Sets of 5 Reps @ 100%

Preparatory Phase Progression: Week 5, Day 3

Source: WonderLifter's Flickr

A.M.

Muscle Snatch from Blocks at the Power Position

1 Set of 4 Reps @ 50%

2 Sets of 3 Reps @ 60%

5 Sets of 3 Reps @ 65%

Power Clean from Blocks at the Power Position

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Snatch Push Press + Overhead Squat

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

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 65%

3 Sets of 3 Sn.P.Pr. + 1 Oh.S. @ 70%

P.M.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 7 Reps @ 70%

3 Sets of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

2 Sets of 4 Reps @105%

Preparatory Phase Progression: Week 5, Day 2

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean + Front Squat + Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 3 Reps @ 80%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 3 Reps @ 85%

Snatch Pull (Going Down Slowly)

1 Set of 5 Reps @ 90%

1 Set of 5 Reps @ 100%

3 Sets of 4 Reps @ 105%