Preparatory Phase Progression: Week 2, Day 6

Source: WonderLifter's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

Front Squat

1 Set of 6 Reps @ 50%

1 Set of 6 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 90%

Preparatory Phase Progression: Week 2, Day 5

Source: WonderLifter's Flickr

Power Snatch from Blocks at the Power Position + Overhead Squat

1 Set of 3 Reps @ 50%

2 Sets of 3 Reps @ 60%

3 Sets of 3 Reps @ 65%

1 Set of 2 Reps @ 70%

Power Clean from Blocks at the Power Position

1 Set of 3 Reps @ 50%

2 Sets of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

4 Sets of 4 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 10 Reps @ 70%

2 Sets of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

Preparatory Phase Progression: Week 2, Day 4

Source: WonderLifter's Flickr

Snatch Extension + Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

Clean + Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 6 Reps @ 50%

1 Set of 6 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

Snatch Pulls

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 3 Reps @ 110%

Preparatory Phase Progression: Week 2, Day 3

Source: WonderLifter's Flickr

A.M.

Hang Snatch Below the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 4 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Muscle Snatch from Power Position

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

2 Sets of 4 Reps @ 70%

P.M.

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 10 Reps @ 70%

2 Sets of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean Deadlift

4 Sets of 4 Reps @ 100%

Preparatory Phase Progression: Week 2, Day 2

Source: WonderLifter's Flickr

Active Rest

Technique work with the bar for both snatch and clean & jerk.

Preparatory Phase Progression: Week 2, Day 1

Source: WonderLifter's Flickr

A.M.

Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 50%

2 Sets of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Power Clean from Blocks Below the Knee

1 Set of 6 Reps @ 50%

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

Clean Pull from Blocks Below the Knee

1 Set of 6 Reps @ 80%

1 Set of 6 Reps @ 90%

3 Sets of 4 Reps @ 100%

Muscle Snatch from Power Position

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

P.M.

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

3 Sets of 4 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 10 Reps @ 70%

2 Sets of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

Preparatory Phase Progression: Week 1, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 2!