Wednesday, October 30, 2013

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%

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