Preparatory Phase Progression 2.0: Week 1, Day 6

Source: WonderLifter's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 3 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 3 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

Press

6 Sets of 3 Reps

Preparatory Phase Progression 2.0: Week 1, Day 5

Source: WonderLifter's Flickr

Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 75%

Power Clean + Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 80%

RDL

1 Set of 4 Reps @ 90%

3 Sets of 4 Reps @ 100%

Preparatory Phase Progression 2.0: Week 1, Day 4

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression 2.0: Week 1, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 4 Reps @ 60%

3 Sets of 3 Reps @ 70%

Power Clean

1 Set of 4 Reps @ 60%

3 Sets of 3 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

4 Sets of 5 Reps @ 75%

Snatch Pull (Going Down Slowly)

3 Sets of 2 Reps @ 90%

Hyperextensions

3 Sets of 10 Reps

Preparatory Phase Progression 2.0: Weel 1, Day 2

Source: WonderLifter's Flickr

Power Clean from Blocks Above the Knee

1 Set of 4 Reps @ 60%

2 Sets of 3 Reps @ 70%

Clean + Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

4 Sets of 4 Reps @ 70%

Clean Pull

1 Set of 4 Reps @ 90%

3 Sets of 4 Reps @ 100%

Behind the Neck Press

4 Sets of 6 Reps

Preparatory Phase Progression 2.0: Week 1, Day 1

Source: WonderLifter's Flickr

Power Snatch from Blocks Above the Knee

1 Set of 4 Reps @ 60%

2 Sets of 3 Reps @ 70%

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

4 Sets of 4 Reps @ 75%

Snatch Extension from Blocks Above the Knee

3 Sets of 3 Reps @ 80%

Snatch RDL

3 Sets of 3 Reps @ 90%

Intermediate Progression: Week 10, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for a new progression!