Preparatory Phase Progression 2.0: Week 7, Day 6

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

Clean & 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%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

6 Sets of 2 Reps @ 80%

Snatch Extension

3 Sets of 3 Reps @ 85%

Hyperextension

2 Sets of 7 Reps

Preparatory Phase Progression 2.0: Week 7, Day 5

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression 2.0: Week 7, Day 4

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Power Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 75%

Push Press

1 Set of 4 Reps @ 60%

3 Sets of 4 Reps @ 70%

RDL

4 Sets of 4 Reps @ 100%

Preparatory Phase Progression 2.0: Week 7, Day 3

Source: WonderLifter's Flickr

Power Clean from Blocks Above the Knee + Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Hang Clean Pull from Below the Knee

4 Sets of 4 Reps @ 90%

Press

4 Sets of 4 Reps

Preparatory Phase Progression 2.0: Week 7, Day 2

Source: WonderLifter's Flickr

Hang Snatch from Above the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Hang Clean from Above the Knee

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 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%

2 Sets of 3 Reps @ 85%

Bent Over Row

5 Sets of 5 Reps

Preparatory Phase Progression 2.0: Week 7, Day 1

Source: WonderLifter's Flickr

Power Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Snatch Pull

4 Sets of 4 Reps @ 95%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

6 Sets of 5 Reps @ 80%

Hyperextension

3 Sets of 7 Reps

Preparatory Phase Progression 2.0: Week 6, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 7!