Preparatory Phase Progression: Week 11, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for new progression!

Preparatory Phase Progression: Week 11, Day 6

Source: WonderLifter's Flickr

Participate in a Meet

Preparatory Phase Progression: Week 11, Day 5

Source: WonderLifter's Flickr

Snatch

3 Sets of 2 Reps @ 50%

Clean & Jerk

2 Sets of 2 Reps @ 50%

Back Squat

1 Set of 2 Reps @ 60%

2 Sets of 3 Reps @ 70%

Preparatory Phase Progression: Week 11, Day 4

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Preparatory Phase Progression: Week 11, Day 3

Source: WonderLifter's Flickr

A.M.

Hang Power Snatch from Above the Knee

1 Set of 3 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 65%

3 Sets of 1 Rep @ 70%

Hang Power Clean from Above the Knee + Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

4 Sets of 1 Rep @ 70%

Behind the Beck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 75%

P.M.

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%

Clean Pull

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 100%

1 Set of 2 Reps @ 110%

2 Sets of 2 Reps @ 115%

Preparatory Phase Progression: Week 11, Day 2

Source: WonderLifter's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Reps @ 80%

1 Set of 1 Reps @ 85%

1 Set of 1 Reps @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Reps @ 80%

1 Set of 1 Reps @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Reps @ 80%

1 Set of 1 Reps @ 85%

1 Set of 1 Reps @ 90%

Preparatory Phase Progression: Week 11, Day 1

Source: WonderLifter's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

Power Clean + Push Jerk

1 Set of 2 Reps @ 50%

1 Set of 1 Reps @ 60%

1 Set of 1 Rep @ 70%

3 Sets of 1 Rep @ 75%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Preparatory Phase Progression: Week 10, Day 7

Source: WonderLifter's Flickr

Full Rest Day

Recover and prepare for week 11!

Preparatory Phase Progression: Week 10, Day 6

Source: WonderLifter's Flickr

Snatch

2 Sets of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Clean & Jerk

2 Sets of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 1 Rep @ 85%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Preparatory Phase Progression: Week 10, Day 5

Source: WonderLifter's Flickr

Hang Power Snatch from Above the Knee

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

3 Sets of 2 Reps @ 70%

Hang Power Clean from Above the Knee

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 2 Reps @ 75%