Preparatory Phase Progression: Week 4, Day 1

Source: WonderLifter's Flickr

A.M

Snatch from Blocks Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 3 Reps @ 70%

Behind the Neck Push Jerk

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 4 Reps @ 70%

Clean Extension from Blocks Below the Knee

1 Set of 5 Reps @ 70%

2 Sets of 5 Reps @ 80%

2 Sets of 4 Reps @ 90%

5 Sets of 3 Reps @ 105%

P.M.

Muscle Snatch

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 65%

2 Sets of 4 Reps @ 70%

Back Squat

1 Set of 6 Reps @ 60%

2 Sets of 5 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 5 Reps @ 80%