Intermediate Progression: Week 2, Day 6

Source: WonderLifter's Flickr

Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Power Clean from Blocks Above the Knee + Push Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 90%

3 Sets of 3 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 80%

Hyperextensions

3 Sets of 10 Reps

Intermediate Progression: Week 2, Day 5

Source: www.myorope.com

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 2, Day 4

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Snatch Pull

2 Sets of 2 Reps @ 100%

4 Sets of 1 Rep @ 110%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

3 Sets of 1 Rep @ 90%

Snatch Grip RDL

4 Sets of 5 Reps @ 100%

Intermediate Progression: Week 2, Day 3

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 2, Day 2

Source: WonderLifter's Flickr

Vertical Jump with the Bar from Above the Knee with a Snatch Grip

3 Sets of 5 Reps @ 50%

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

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

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

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

2 Sets of 3 P.Sn. + 3 B.N.Sn.Gr.P.Pr. + 3 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%

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

Intermediate Progression: Week 2, Day 1

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Clean

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Hang Snatch Pull from Above the Knee

4 Sets of 3 Reps @ 90%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 80%

RDL

1 Set of 5 Reps @ 90%

1 Set of 5 Reps @ 100%

3 Sets of 5 Reps @ 105%

Intermediate Progression: Week 1, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 2!