Intermediate Progression: Week 5, Day 6

Source: WonderLifter's Flickr

Hang Power Snatch from Below the Knee

1 Set of 4 Reps @ 55%

1 Set of 4 Reps @ 65%

3 Sets of 2 Reps @ 75%

Clean + Jerk

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

1 Set of 2 Cl. + 2 Jr. @ 70%

3 Sets of 2 Cl. + 2 Jr. @ 80%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Clean Pull

4 Sets of 3 Reps @ 90%

Back Squat

1 Set of 3 Reps @ 55%

1 Set of 3 Reps @ 75%

1 Set of 3 Reps @ 85%

1 Set of 1 Rep @ 90%

1 Set of 5 Reps @ 80%

Good Morning

4 Sets of 4 Reps

Intermediate Progression: Week 5, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 5, Day 4

Source: WonderLifter's Flickr

Hang Muscle Snatch from Above the Knee

1 Set of 4 Reps @ 50%

3 Sets of 3 Reps @ 60%

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Power Clean + Jerk

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

1 Set of 2 P.Cl. + 2 Jr. @ 70%

4 Sets of 2 P.Cl. + 2 Jr. @ 75%

Hang Snatch Extension from Below the Knee

5 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 3 Reps @ 85%

1 Set of 5 Reps @ 80%

RDL

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

1 Set of 2 Reps @ 110%

2 Sets of 2 Reps @ 115%

Hyperextensions

3 Sets of 10 Reps

Intermediate Progression: Week 5, Day 3

Source: http://wsport.free.fr/2012/Mars/

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 5, Day 2

Source: WonderLifter's Flickr

Snatch Press + Overhead Squat

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

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 1 Rep @ 90%

Hang Power Clean from Below the Knee

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 2 Reps @ 80%

Front 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%

Snatch RDL

1 Set of 5 Reps @ 90%

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

2 Sets of 2 Reps @ 110%

Press

6 Sets of 3 Reps

Intermediate Progression: Week 5, Day 1

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 70%

Clean & Jerk

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

1 Set of 2 Cl. + 2 Jr. @ 70%

2 Sets of 2 Cl. + 2 Jr. @ 80%

3 Sets of 1 Cl. + 1 Jr. @ 90%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 90%

2 Sets of 1 Rep @ 100%

Hang Clean Pull from Below the Knee

1 Set of 4 Reps @ 80%

3 Sets of 3 Reps @ 90%

Clean Pull

3 Sets of 2 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 4 Reps @ 85%

Intermediate Progression: Week 4, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 5!