Preparatory Phase Progression: Week 10, Day 3

Source: WonderLifter's Flickr

A.M.

Hang Power Snatch from Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

4 Sets of 2 Reps @ 70%

Hang Power Clean from Above the Knee + Jerk

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

P.M.

Back 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%

Mid Grip RDL

4 Sets of 6 Reps @ 100%