Major Peak Progression: Week 3, Day 6

Source: WonderLifter's Flickr

Snatch

5 Sets of 3 Reps @ 50%

Clean & Jerk

5 Sets of 3 Reps @ 60%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 5 Reps @ 85%

1 Set of 3 Reps @ 90%

Major Peak Progression: Week 3, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Major Peak Progression: Week 3, Day 4

Source: WonderLifter's Flickr

Snatch

5 Sets of 4 Reps @ 50%

Clean & Jerk

5 Sets of 4 Reps @ 50%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 4 Reps @ 80%

1 Set of 10 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

2 Sets of 5 Reps @ 100%

Major Peak Progression: Week 3, Day 3

Source: WonderLifter's Flickr

Muscle Snatch

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 65%

Behind the Neck Push Press

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 75%

Back Squat

1 Set of 4 Reps @ 50%

1 Set of 6 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 6 Reps @ 75%

1 Set of 8 Reps @ 65%

RDL

1 Set of 5 Reps @ 95%

1 Set of 5 Reps @ 105%

3 Sets of 5 Reps @ 115%

Major Peak Progression: Week 3, Day 2

Source: WonderLifter's Flickr

Snatch from Blocks Below the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 4 Reps @ 75%

3 Sets of 4 Reps @ 80%

Behind the Neck Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 4 Reps @ 80%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

Hang Snatch Pull from Below the Knee

1 Set of 4 Reps @ 90%

1 Set of 4 Reps @ 100%

1 Set of 4 Reps @ 105%

1 Set of 4 Reps @ 110%

Major Peak Progression: Week 3, Day 1

Source: WonderLifter's Flickr

Hang Muscle Snatch from Below the Knee

1 Set of 4 Reps @ 50%

4 Sets of 4 Reps @ 60%

Push Press

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

4 Sets of 4 Reps @ 70%

Back Squat

1 Set of 7 Reps @ 50%

1 Set of 6 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 6 Reps @ 75%

Clean Extension

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 4 Reps @ 90%

Major Peak Progression: Week 2, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 3!