Major Peak Progression: Week 1, Day 6

Source: WonderLifter's Flickr

Muscle Snatch from Blocks at the Power Position

7 Sets of 5 Reps*

*Work up to heaviest weight where you can maintain proper form and compete all reps.

Snatch Grip Push Press from Behind the Neck

7 Sets of 5 Reps*

*Work up to heaviest weight where you can maintain proper form and compete all reps.

Major Peak Progression: Week 1, Day 5

Source: The UK Telegraph

Push Press

1 Set of 3 Reps @ 60%

5 Sets of 4 Reps @ 70%

Snatch Extension from Block Above the Knee

1 Set of 3 Reps @ 70%

4 Sets of 5 Reps @ 80%

Major Peak Progression: Week 1, Day 4

Source: WonderLifter's Flickr

Snatch Extension + Muscle Snatch

1 Set of 2 Reps 2 50%

1 Set of 2 Reps @ 60%

4 Sets of 2 Reps @ 65%

Behind the Neck Push Press

1 Set of 3 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 2 Reps @ 75%

Mid-Grip RDL

5 Sets of 5 Reps @ 100%

Major Peak Progression: Week 1, Day 3

Source: WonderLifter's Flickr

Active Rest

Athlete's Choice*

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

Major Peak Progression: Week 2, Day 2

Source: WonderLifter's Flickr

Power Snatch Balance + Overhead Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

4 Sets of 1 Rep @ 85%

Behind the Neck Snatch Grip Push Press

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 4 Reps @ 75%

2 Sets of 4 Reps @ 80%

Snatch Extension from Blocks Above the Knee

1 Set of 5 Reps @ 70%

3 Sets of 5 Reps @ 80%

Major Peak Progression: Week 1, Day 1

Source: WonderLifter's Flickr

Muscle Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

4 Sets of 3 Reps @ 65%

Behind the Neck Snatch Grip Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 2 Reps @60%

1 Set of 2 Reps @ 70%

5 Sets of 3 Reps @ 80%

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.