Preparatory Phase Progression 2.0: Week 5, Day 6

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

10 Sets of 1 Rep*

*Work up to a heavy single

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

10 Sets of 1 Rep*

*Work up to a heavy single

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

6 Sets of 2 Reps @ 80%

Press

6 Sets of 3 Reps

Preparatory Phase Progression 2.0: Week 5, 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 5, Day 4

Source: WonderLifter's Flickr

Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Power Clean + Push Jerk

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 5 Reps @ 80%

RDL

1 Set of 4 Reps @ 90%

3 Sets of 4 Reps @ 100%

Preparatory Phase Progression 2.0: Week 5, Day 3

Source: WonderLifter'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%

1 Set of 5 Reps @ 80%

1 Set of 7 Reps @ 70%

Snatch Pull (Going Down Slowly)

3 Sets of 3 Reps @ 95%

Hyperextension

3 Sets of 10 Reps

Preparatory Phase Progression 2.0: Week 5, Day 2

Source: WonderLifter's Flickr

Power Clean from Blocks at the Power Position

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%

1 Set of 3 Reps @ 80%

Push Press

1 Set of 4 Reps @ 60%

4 Sets of 4 Reps @ 70%

Clean Pull from Blocks Below the Knee

1 Set of 4 Reps @ 95%

3 Sets of 4 Reps @ 105%

Bent Over Rows

4 Sets of 5 Reps

Preparatory Phase Progression 2.0: Week 5, Day 1

Source: WonderLifter's Flickr

Power Snatch from Blocks at the Power Position

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

3 Sets of 2 Reps @ 70%

Snatch Push Press + Overhead Squat

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

1 Set of 3 Sn.P.Pr. + 3 Oh.S. @ 70%

3 Sets of 3 Sn.P.Pr. + 2 Oh.S. @ 80%

Snatch Pull from Blocks Below the Knee

4 Sets of 3 Reps @ 95%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

6 Sets of 3 Reps @ 80%

Snatch Press

4 Sets of 4 Reps

Preparatory Phase Progression 2.0: Week 4, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 5!