Preparatory Phase Progression: Week 8, Day 1

Source: WonderLifter's Flickr

A.M.

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 70%

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Behind the Neck Push Press

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

1 Set of 3 Reps @ 70%

6 Sets of 2 Reps @ 75%

P.M.

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

5 Sets of 3 Reps @ 80%

1 Set of 6 Reps @ 70%

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

2 Sets of 3 Reps @ 110%