Preparatory Phase Progression: Week 10, Day 1

Source: WonderLifter's Flickr

A.M.

Power Snatch

2 Sets of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 65%

3 Sets of 1 Rep @ 70%

Power Clean + Jerk

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 65%

3 Sets of 1 Rep @ 70%

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

P.M.

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 75%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Hang Clean Extension Below the Knee

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

2 Sets of 3 Reps @ 100%