Intermediate Progression: Week 7, Day 6

Source: WonderLifter's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Hang Snatch Extension from Below the Knee

4 Sets of 2 Reps @ 90%

Snatch Pull

3 Sets of 2 Reps @ 100%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 4 Reps @ 80%

Power Snatch

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Intermediate Progression: Week 7, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 7, Day 4

Source: WonderLifter's Flickr

Snatch Press + Overhead Squat

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

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

4 Sets of 1 Rep @ 80%

Power Clean + Push Jerk

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

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

4 Sets of 1 P.Cl. + 2 P.Jr. @ 80%

Hang Clean Pull from Below the Knee

3 Sets of 3 Reps @ 90%

Intermediate Progression: Week 7, Day 3

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 7, Day 2

Source: WonderLifter's Flickr

Snatch Press + Overhead Squat

3 Sets of 3 Sn.Pr. + 1 Oh.S.

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Hang Snatch Pull from Below the Knee

3 Sets of 3 Reps @ 90%

Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 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%

1 Set of 2 Reps @ 90%

Intermediate Progression: Week 7, Day 1

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 1 Rep @ 80%

Power Clean

1 Set of 2 Reps @ 60%

2 Sets of 3 Reps @ 70%

Clean + Jerk

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

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

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

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

Clean Pull

2 Sets of 2 Reps @ 100%

3 Sets of 1 Rep @ 110%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

2 Sets of 2 Reps @ 90%

Intermediate Progression: Week 6, Day 7

Source: Wonderlifter's Flickr

Full Rest Day

Recover and prepare for week 7!