Preparatory Phase Progression: Week 9, Day 3

Source: WonderLifter's Flickr

A.M.

Power Snatch from Blocks Above the Knee

2 Sets of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

5 Sets of 2 Reps @ 70%

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

5 Sets of 2 Reps @ 70%

P.M.

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Clean Pull

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 110%

3 Sets of 2 Reps @ 115%