Intermediate Progression: Week 3, Day 6

Source: WonderLifter's Flickr

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 75%

Muscle Snatch

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 2 Reps @ 65%

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 90%

Clean Pull

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

3 Sets of 2 Reps @ 105%

Seated Good Morning

4 Sets of 4 Reps

Intermediate Progression: Week 3, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 3, Day 4

Source: WonderLifter's Flickr

Hang Power Clean from Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 1 Rep @ 90%

Hang Clean Pull from Below the Knee

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

RDL

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 105%

3 Sets of 3 Reps @ 110%

Intermediate Progression: Week 3, Day 3

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 3, Day 2

Source: Rob Macklem's Flickr

Power Snatch from Blocks Below the Knee

1 Set of 4 Reps @ 55%

1 Set of 4 Reps @ 65%

3 Sets of 2 Reps @ 75%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

Hang Snatch Pull from Below the Knee

3 Sets of 3 Reps @ 90%

3 Sets of 2 Reps @ 100%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Good Morning

4 Sets of 4 Reps

Vertical Jumps with the Bar with a Snatch Grip

4 Sets of 4 Reps @ 50%

Intermediate Progression: Week 3, Day 1

Source: WonderLifter's Flickr

Snatch Push Press + Overhead Squat

3 Sets of 3 Sn.P.Pr. + 2 Oh.S.

Power Snatch

1 Set of 6 Reps @ 50%

1 Set of 6 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 2 Reps @ 80%

Snatch Pull

1 Set of 4 Reps @ 90%

4 Sets of 2 Reps @ 100%

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Intermediate Progression: Week 2, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 3!