Monday, October 14, 2013

Preparatory Phase Progression: Week 2, Day 1

Source: WonderLifter's Flickr


A.M.


Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 50%
2 Sets of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Power Clean from Blocks Below the Knee

1 Set of 6 Reps @ 50%
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 3 Reps @ 80%

Clean Pull from Blocks Below the Knee

1 Set of 6 Reps @ 80%
1 Set of 6 Reps @ 90%
3 Sets of 4 Reps @ 100%

Muscle Snatch from Power Position

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 65%

P.M.


Behind the Neck Push Press

1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 65%
3 Sets of 4 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%
1 Set of 10 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 3 Reps @ 85%

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