Intermediate Progression: Week 10, Day 6

Source: WonderLifter's Flickr

Snatch

Compete in a meet or test to MAX.

Clean & Jerk

Compete in a meet or test to MAX.

Intermediate Progression: Week 10, Day 5

Source: WonderLifter's Flickr

Power Snatch

1 Set of 3 Reps @ 50%

2 Sets of 3 Reps @ 60%

Snatch

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Power Clean + Jerk

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

3 Sets of 2 P.Cl. + 1 Jr. @ 70%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

Intermediate Progression: Week 10, Day 4

Source: Klemens Weightlifting Photo's

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 10, Day 3

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 55%

2 Sets of 2 Reps @ 65%

3 Sets of 2 Reps @ 75%

Power Clean + Push Jerk

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

5 Sets of 1 Rep @ 75%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

5 Sets of 1 Rep @ 75%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Intermediate Progression: Week 10, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Intermediate Progression: Week 10, Day 1

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Clean & Jerk

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

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

3 Sets of 2 Cl. + 1 Jr. @ 80%

Clean Pull

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 90%

5 Sets of 1 Rep @ 100%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

Intermediate Progression: Week 9, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 10!