Preparatory Phase Progression: Week 5, Day 3

Source: WonderLifter's Flickr

A.M.

Muscle Snatch from Blocks at the Power Position

1 Set of 4 Reps @ 50%

2 Sets of 3 Reps @ 60%

5 Sets of 3 Reps @ 65%

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 + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 60%

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 65%

3 Sets of 3 Sn.P.Pr. + 1 Oh.S. @ 70%

P.M.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 7 Reps @ 70%

3 Sets of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Pull

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

2 Sets of 4 Reps @105%