Major Peak Progression: Week 12, Day 6

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 13!

Major Peak Progression: Week 12, Day 5

Source: weibo.com

Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

3 Sets of 3 Reps @ 60%

Power Clean from Blocks Above the Knee + Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

3 Sets of 3 Reps @ 60%

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%

1 Set of 1 Rep @ 90%

Major Peak Progression: Week 12, Day 4

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Major Peak Progression: Week 12, Day 3

Source: WonderLifter's Flickr

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Clean & Jerk

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

Front Squat

1 Set of 3 Rep @ 60%

1 Set of 3 Rep @ 70%

1 Set of 2 Rep @ 80%

1 Set of 2 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 100%

1 Set of 3 Rep @ 85%

Major Peak Progression: Week 12, Day 2

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Major Peak Progression: Week 12, Day 1

Source: WonderLifter's Flickr

Snatch

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 97.5%

3 Sets of 1 Rep @ 100%

2 Sets of 1 Rep @ 80%

Clean & Jerk

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 97.5%

3 Sets of 1 Rep @ 100%

2 Sets of 1 Rep @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 3 Reps @ 80%

Press

4 Sets of 3 Reps

Major Peak Progression: Week 11, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 12!