Competition Phase Progression: Week 7, Day 4

Source:Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

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%

2 Sets of 2 Reps @ 90%

Hang Snatch Extension from Below the Knee

4 Sets of 2 Reps @ 90%

Mid-Grip RDL

4 Sets of 4 Reps @ 95%