Preparatory Phase Progression 2.0: Week 12, Day 6

Source: www.gettyimages.com

Snatch

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

1 Set of 3 Reps @ 75%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

1 Set of 3 Reps @ 75%

Back Squat

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 1 Rep @ 90%

2 Sets of 3 Reps @ 80%

Preparatory Phase Progression 2.0: Week 12, Day 5

Source: www.myorope.com

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression 2.0: Week 12, Day 4

Source: Rob Macklem's Flickr

Power Snatch + Overhead Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Power Clean + Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

RDL

1 Set of 3 Reps @ 110%

5 Sets of 3 Reps @ 115%

Preparatory Phase Progression 2.0: Week 12, Day 3

Source: Rob Macklem's Flickr

Snatch Pull + Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 1 Rep @ 85%

Clean Pull + Clean

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 1 Rep @ 85%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

6 Sets of 2 Reps @ 80%

Snatch Extension

4 Sets of 2 Reps @ 90%

Preparatory Phase Progression 2.0: Week 12, Day 2

Source: Rob Macklem's Flickr

Power Clean from Blocks Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Clean from Deficit

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

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%

1 Set of 3 Reps @ 80%

4 Sets of 3 Reps @ 85%

Clean Pull from Deficit

1 Set of 3 Reps @ 105%

1 Set of 3 Reps @ 110%

3 Sets of 2 Reps 120%

Preparatory Phase Progression 2.0: Week 12, Day 1

Source: 

Power Snatch from Blocks Below the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Snatch from Deficit

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 1 Rep @ 90%

2 Sets of 5 Reps @ 75%

Snatch Pull from Deficit

1 Set of 3 Reps @ 100%

2 Sets of 3 Reps @ 105%

2 Sets of 3 Reps @ 110%

Preparatory Phase Progression 2.0: Week 11, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 12!