Major Peak Progression: Week 4, Day 6

Source: WonderLifter's Flickr

Active Rest Day

Athlete's Choice*

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

Major Peak Progression: Week 4, Day 5

Source: WonderLifter's Flickr

Snatch

5 Sets of 4 Reps @ 50%

Clean & Jerk

5 Sets of 4 Reps @ 50%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

5 Sets of 2 Reps @ 85%

1 Set of 10 Reps @ 75%

Mid Grip RDL

5 Sets of 5 Reps @ 100%*

*% Based Off of 1-RM Snatch

Major Peak Progression: Week 4, Day 4

Source: WonderLifter's Flickr

Power Snatch

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

Major Peak Progression: Week 4, Day 3

Source: WonderLifter's Flickrhivemind

Muscle Snatch

1 Set of 6 Reps @ 50%

5 Sets of 4 Reps @ 60%

Push Press

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

4 Sets of 4 Reps @ 70%

Major Peak Progression: Week 4, Day 2

Source: WonderLifter's Flickr

Hang Snatch from Below the Knee

1 Sets of 4 Reps @ 50%
1 Sets of 4 Reps @ 60%
1 Sets of 4 Reps @ 70%
3 Sets of 3 Reps @ 80%

Hang Clean from Below the Knee

1 Sets of 4 Reps @ 50%
1 Sets of 4 Reps @ 60%
1 Sets of 4 Reps @ 70%
3 Sets of 3 Reps @ 80%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 4 Reps @ 80%

3 Sets of 4 Reps @ 85%

RDL

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 4 Reps @ 110%

3 Sets of 4 Reps @ 115%

Major Peak Progression: Week 4, Day 1

Source: WonderLifter's Flickr

Behind the Neck Push Press

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 2 Reps @ 65%

2 Sets of 2 Reps @ 70%

Hang Power Snatch from Above the Knee

1 Set of 5 Reps @ 50%

4 Sets of 3 Reps @ 60%

Back Squat

1 Set of 8 Reps @ 60%

1 Set of 8 Reps @ 70%

3 Sets of 5 Reps @ 80%

1 Set of 10 Reps @ 70%

RDL

5 Sets of 5 Reps @ 90%

Major Peak Progression: Week 3, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 4!