Preparatory Phase Progression 2.0: Week 4, Day 6

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 2 Reps @ 85%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

2 Sets of 2 Reps @ 85%

Back Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 3 Reps @ 85%

2 Sets of 4 Reps @ 80%

RDL

1 Set of 4 Reps @ 100%

4 Sets of 4 Reps @ 110%

Preparatory Phase Progression 2.0: Week 4, Day 5

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression 2.0: Week 4, Day 4

Source: WonderLifter's Flickr

Power Snatch + Snatch Push Press + Overhead Squat

1 Set of 3 P.Sn. + 3 Sn.P.Pr. + 3 Oh.S. @ 60%

2 Sets of 3 P.Sn. + 3 Sn.P.Pr. + 3 Oh.S. @ 70%

Power Clean + Front Squat + Jerk

1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60%

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

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 5 Reps @ 80%

Press

5 Sets of 3 Reps

Preparatory Phase Progression 2.0: Week 4, Day 3

Source: WonderLifter's Flickr

Hang Power Snatch from Above the Knee

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Hang Power Clean From Above the Knee

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 7 Reps @ 75%

Hyperextensions

4 Sets of 6 Reps 

Preparatory Phase Progression 2.0: Week 4, Day 2

Source: WonderLifter's Flickr

Power Clean from Blocks at the Power Position

1 Set of 4 Reps @ 60%

4 Sets of 3 Reps @ 70%

Clean + Push Jerk

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

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

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

Push Press

1 Set of 4 Reps @ 60%

4 Sets of 4 Reps @ 70%

Clean Pull

1 Set of 4 Reps @ 100%

3 Sets of 4 Reps @ 105%

Press

4 Sets of 5 Reps

Preparatory Phase Progression 2.0: Week 4, Day 1

Source: WonderLifter's Flickr

Power Snatch from Blocks at the Power Position

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 65%

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Snatch Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 10 Reps @ 75%

Snatch Extension from Blocks at the Power Position

3 Sets of 4 Reps @ 80%

Preparatory Phase Progression 2.0: Week 3, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 4!