Intermediate Progression: Week 6, Day 6

Source: WonderLifter's Flickr

Hang Muscle Snatch from Below the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 2 Reps @ 65%

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 Reps @ 90%

Hang Snatch Pull from Below the Knee

1 Set of 3 Reps @ 90%

1 Set of 3 Reps @ 100%

3 Sets of 3 Reps @ 105%

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%

Press

6 Sets of 3 Reps

Hyperextensions

3 Sets of 10 Reps

Intermediate Progression: Week 6, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 6, Day 4

Source: WonderLifter's Flickr

Power Clean from Blocks Above the Knee + Push Press

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

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

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

Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

Clean Pull

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

2 Sets of 2 Reps @ 110%

Front Squat + Jerk

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

1 Set of 2 F.S. + 2 Jr. @ 70%

3 Sets of 2 F.S. + 2 Jr. @ 80%

Hyperextensions

3 Sets of 10 Reps

Intermediate Progression: Week 6, Day 3

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 6, Day 2

Source: WonderLifter'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 @ 75%

Clean + Jerk

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

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

1 Set of 2 Cl. + 2 Jr. @ 80%

3 Sets of 2 Cl. + 2 Jr. @ 85%

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%

RDL

1 Set of 5 Reps @ 100%

1 Set of 3 Reps @ 110%

1 Set of 3 Reps @ 115%

2 Sets of 2 Reps @ 120%

Press

5 Sets of 4 Reps

Intermediate Progression: Week 6, 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%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Snatch Extension

5 Sets of 3 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 1 Rep @ 90%

1 Set of 5 Reps @ 80%

Snatch RDL

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

2 Sets of 3 Reps @ 110%

Intermediate Progression: Week 5, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 6!