Wednesday, December 18, 2013

Preparatory Phase Progression: Week 11, 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%
3 Sets of 1 Rep @ 70%

Hang Power Clean from Above the Knee + Jerk

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

Behind the Beck Push Press

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
2 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%

Clean Pull

1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 100%
1 Set of 2 Reps @ 110%
2 Sets of 2 Reps @ 115%

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