Preparatory Phase Progression: Week 1, Day 6

Source: WonderLifter's Flickr

GPP

Athlete's Choice*

*Suggestions: Sprint, Jump, Throw, etc.

Preparatory Phase Progression: Week 1, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Preparatory Phase Progression: Week 1, Day 4

Source: WonderLifter's Flickr

A.M.

Muscle Snatch from Blocks at the Power Position

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

4 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 65%

Clean Pull

1 Set of 4 Reps @ 90%

3 Sets of 4 Reps @ 100%

P.M.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 8 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

2 Sets of 4 Reps @ 80%

Preparatory Phase Progression: Week 1, Day 3

Source: WonderLifter's Flickr

Snatch

1 Set of 5 Reps @ 60%

2 Sets of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Clean

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 70%

3 Sets of 3 Reps @ 80%

Front Squat

2 Sets of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

2 Sets of 4 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

1 Set of 4 Reps @ 110%

Preparatory Phase Progression: Week 1, Day 2

Source: WonderLifter's Flickr

A.M.

Power Snatch from Blocks at the Power Position

2 Sets of 3 Reps @ 50%

2 Sets of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Power Clean from Blocks at the Power Position

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

2 Sets of 3 Reps @ 70%

Behind the Neck Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 70%

P.M.

Overhead Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 8 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 85%

Clean Pulls

4 Sets of 4 Reps @ 90%

Preparatory Phase Progression: Week 1, Day 1

Source: WonderLifter's Flickr

Hang Snatch Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%

2 Sets of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Front Squat

1 Set of 6 Reps @ 50%

1 Set of 8 Reps @ 60%

2 Sets of 6 Reps @ 70%

2 Sets of 3 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 90%

Advanced Progression 2.0: Week 14, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for the next progression!