Intermediate Progression: Week 7, Day 1

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 1 Rep @ 80%

Power Clean

1 Set of 2 Reps @ 60%

2 Sets of 3 Reps @ 70%

Clean + Jerk

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

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

1 Set of 2 Cl. + 1 Jr. @ 80%

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

Clean Pull

2 Sets of 2 Reps @ 100%

3 Sets of 1 Rep @ 110%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 90%