Preparatory Phase Progression: Week 9, Day 4

Source: WonderLifter's Flickr

Mid Grip Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Behind the Neck Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Extension (Going Down Slowly)

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 105%

2 Sets of 2 Reps @ 110%