Intermediate Progression: Week 1, Day 6

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Power Snatch + Overhead Squat

1 Set of 2 P.Sn. + 2 Oh.S. @ 55%

1 Set of 2 P.Sn. + 2 Oh.S. @ 65%

4 Sets of 2 P.Sn. + 2 Oh.S. @ 70%

Back Squats

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

2 Sets of 5 Reps @ 80%

Seated Press

4 Sets of 6 Reps

Hyperextensions

3 Sets of 10 Reps

Intermediate Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Vertical Jump with the Bar with Snatch Grip

3 Sets of 5 Reps @ 50%

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + Oh.S. @ 50%

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + Oh.S. @ 60%

1 Set of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + Oh.S. @ 65%

3 Sets of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + Oh.S. @ 70%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 50%

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 65%

3 Sets of 3 P.Cl. + 3 F.S. + 3 Jr. @ 70%

Intermediate Progression: Week 1, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 1, Day 2

Source:WonderLifter's Flickr

Power Clean from Blocks Above the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Front Squat + Jerk

1 Set of 3 F.S. + 2 Jr. @ 60%

3 Sets of 3 F.S. + 2 Jr. @ 70%

Seated Press

4 Sets of 6 Reps

Hyperextensions

5 Sets of 5 Reps

Intermediate Progression: Week 1, Day 1

Source: WonderLifter's Flickr

Power Snatch from Blocks Above the Knee

1 Set of 4 Reps @ 55%

1 Set of 4 Reps @ 65%

3 Sets of 4 Reps @ 70%

Behind the Neck Push Jerk

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Back Squats

1 Set of 5 Reps @ 60%

1 Set of 10 Reps @ 65%

2 Sets of 10 Reps @ 70%

Major Peak Progression: Week 19, Day 7

Source: www.news.cn

Full Rest Day

Recover and prepare for a new progression!