Intermediate Progression: Week 4, Day 6

Source: Rob Macklem's Flickr

Hang Power Snatch from Below the Knee

1 Set of 5 Reps @ 55%

1 Set of 5 Reps @ 65%

3 Sets of 2 Reps @ 70%

Power Clean + Jerk

1 Set of 2 P.Cl. + 2 Jr. @ 60%

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

Power Clean

3 Sets of 2 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Good Morning

3 Sets of 4 Reps

Intermediate Progression: Week 4, Day 5

Source: The Official Site of the 2008 Beijing Olympics

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 4, Day 4

Source: Rob Macklem's Flickr

Snatch Balance

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

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%

2 Sets of 2 Reps @ 90%

Hang Snatch Pull Below the Knee

4 Sets of 3 Reps @ 90%

Snatch Pull to the Hip

1 Set of 3 Reps @ 100%

2 Sets of 2 Reps @ 110%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

5 Sets of 3 Reps @ 85%

Vertical Jumps with the Bar Above the Knee with a Snatch Grip

4 Sets of 4 Reps @ 50%

Intermediate Progression: Week 4, Day 3

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 4, Day 2

Source: WonderLifter's Flickr

Power Clean + Push Press

1 Set of 2 P.Cl. + 2 P.Pr. @ 50%

1 Set of 2 P.Cl. + 2 P.Pr. @ 60%

3 Sets of 2 P.Cl. + 2 P.Pr. @ 70%

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

5 Sets of 2 Reps @ 80%

Clean Pull

2 Sets of 3 Reps @ 90%

2 Sets of 2 Reps @ 100%

Front Squat + Jerk

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

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

Intermediate Progression: Week 4, Day 1

Source: WonderLifter's Flickr

Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 80%

Snatch Pull

2 Sets of 3 Reps @ 90%

3 Sets of 3 Reps @ 100%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 5 Reps @ 80%

RDL

1 Set of 4 Reps @ 100%

2 Sets of 3 Reps @ 105%

Intermediate Progression: Week 3, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 4!