Wednesday, November 13, 2013

Preparatory Phase Progression: Week 6, 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%
5 Sets of 2 Reps @ 70%

Power Clean from Blocks at the Power Position

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

Behind the Neck Push Press

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

P.M.


Back Squat

1 Set of 6 Reps @ 60%
2 Sets of 6 Reps @ 70%
1 Set of 5 Reps @ 80%
1 Set of 3 Reps @ 85%

Clean Extension (Going Down Slowly)

1 Set of 4 Reps @ 80%
1 Set of 4 Reps @ 90%
1 Set of 4 Reps @ 100%

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