Preparatory Phase Progression: Week 7, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression: Week 7, Day 5

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Set of 2 Reps @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Set of 2 Reps @ 85%

Back 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%

1 Set of 2 Reps @ 90%

3 Sets of 2 Reps @ 95%

Preparatory Phase Progression: Week 7, Day 4

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 3 Reps @ 70%

Power Clean

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 3 Reps @ 70%

Behind the Neck Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

3 Sets of 3 Reps @ 70%

Snatch Extension

1 Set of 2 Reps @ 90%

4 Sets of 2 Reps @ 100%

Preparatory Phase Progression: Week 7, Day 3

Source: WonderLifter's Flickr

Snatch Balance

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Snatch Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

4 Sets of 3 Reps @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 3 Reps @ 85%

3 Sets of 3 Reps @ 90%

Clean Pull

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

3 Sets of 3 Reps @ 100%

Preparatory Phase Progression: Week 7, Day 2

Source: WonderLifter's Flickr

Snatch from Blocks Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 3 Reps @ 85%

Snatch Extension from Blocks Below the Knee

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 90%

3 Sets of 2 Reps @ 100%

Preparatory Phase Progression: Week 7, Day 1

Source: WonderLifter's Flickr

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 65%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 65%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Clean Pull from Deficit (Going Down Slowly)

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

4 Sets of 2 Reps @ 105%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Preparatory Phase Progression: Week 6, Day 7

Source: 

Full Rest Day

Recover and prepare for week 7!