Preparatory Phase Progression: Week 4, Day 2

Source: WonderLifter's Flickr

Snatch Push Press + Overhead Squat

1 Set of 3 Sn.P.Pr. + 1 Oh.S. @ 50%

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

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

Snatch Extension + Snatch

1 Set of 2 Sn.Ext. + 4 Sn. @ 60%

1 Set of 2 Sn.Ext. + 4 Sn. @ 70%

2 Sets of 2 Sn.Ext. + 3 Sn. @ 80%

Clean + Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 5 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 6 Reps @ 70%

2 Sets of 3 Reps @ 80%

Snatch Extension

1 Set of 5 Reps @ 70%

2 Sets of 5 Reps @ 80%

2 Sets of 4 Reps @ 90%

1 Set of 3 Reps @ 105%

Preparatory Phase Progression: Week 4, Day 1

Source: WonderLifter's Flickr

A.M

Snatch from Blocks Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 3 Reps @ 70%

Behind the Neck Push Jerk

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 3 Reps @ 80%

1 Set of 4 Reps @ 70%

Clean Extension from Blocks Below the Knee

1 Set of 5 Reps @ 70%

2 Sets of 5 Reps @ 80%

2 Sets of 4 Reps @ 90%

5 Sets of 3 Reps @ 105%

P.M.

Muscle Snatch

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 65%

2 Sets of 4 Reps @ 70%

Back Squat

1 Set of 6 Reps @ 60%

2 Sets of 5 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 5 Reps @ 80%

Preparatory Phase Progression: Week 3, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 4!

Preparatory Phase Progression: Week 3, Day 6

Source: WonderLifter's Flickr

GPP

Athlete's Choice*

*Suggestions: Sprint, Jump, Throw, etc.

Preparatory Phase Progression: Week 3, Day 5

Source: WonderLifter's Flickr

Snatch Grip Push Press + Overhead Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

1 Set of 3 Reps @ 70%

Snatch

1 Set of 4 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Clean & Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

Front Squat

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

Preparatory Phase Progression: Week 3, Day 4

Source: WonderLifter's Flickr

Snatch Technique (Slowly)

5 Sets of 5 Reps with Bar

Clean & Jerk Technique (Slowly)

5 Sets of 5 Reps with Bar

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 65%

Push Press

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 4 Reps @ 70%

Preparatory Phase Progression: Week 3, Day 3

Source: WonderLifter's Flickr

Snatch from Blocks Above the Knee

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 75%

Clean from Blocks Above the Knee

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 75%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 65%

3 Sets of 4 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 4 Reps @ 70%

3 Sets of 3 Reps @ 80%

RDL

1 Set of 6 Reps @ 80%

4 Sets of 6 Reps @ 90%

Preparatory Phase Progression: Week 3, Day 2

Source: WonderLifter's Flickr

Muscle Snatch from the Power Position

1 Set of 4 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Snatch Balance

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

Behind the Neck Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 3 Reps @ 80%

Snatch Pull

1 Set of 2 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

Preparatory Phase Progression: Week 3, Day 1

Source: WonderLifter's Flickr

Hang Snatch Below the Knee

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Hang Clean Below the Knee

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

2 Sets of 4 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 6 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 2 Reps @ 85%

Behind the Neck Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 65%

2 Sets of 4 Reps @ 70%

Clean Extension

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 80%

1 Set of 4 Reps @ 90%

Preparatory Phase Progression: Week 2, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 3!