Preparatory Phase Progression: Week 9, Day 1

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%

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 60%

Snatch Balance

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

P.M.

Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

4 Sets of 2 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Hang Clean Extension from Above the Knee

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

3 Sets of 3 Reps @ 100%