Preparatory Phase Progression: Week 1, Day 4

Source: WonderLifter's Flickr

A.M.

Muscle Snatch from Blocks at the Power Position

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

4 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 65%

Clean Pull

1 Set of 4 Reps @ 90%

3 Sets of 4 Reps @ 100%

P.M.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 8 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

2 Sets of 4 Reps @ 80%