Preparatory Phase Progression: Week 4, 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%

4 Sets of 3 Reps @ 70%

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

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

2 Sets of 4 Reps @ 70%

Snatch Balance

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

P.M.

Back Squat

1 Set of 6 Reps @ 60%

2 Sets of 5 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 6 Reps @ 80%

Clean Pull (Going Down Slowly)

2 Sets of 5 Reps @ 90%

3 Sets of 4 Reps @ 100%