Intermediate Progression: Week 5, Day 1

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 70%

Clean & Jerk

1 Set of 2 Cl. + 2 Jr. @ 60%

1 Set of 2 Cl. + 2 Jr. @ 70%

2 Sets of 2 Cl. + 2 Jr. @ 80%

3 Sets of 1 Cl. + 1 Jr. @ 90%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

2 Sets of 1 Rep @ 100%

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 90%

Clean Pull

3 Sets of 2 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 4 Reps @ 85%