The Jerk Progression: Week 10, Day 7

Source: Bruce Klemens' Flickr

Full Rest Day

Recover and prepare for week 11!

The Jerk Progression: Week 10, Day 6

Source: Bruce Klemens' Flickr

Clean & Jerk

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

3 Sets of 1 Rep @ 90%

2 Sets of 1 Rep @ 95%

Clean Pull (Video)

3 Sets of 3 Reps @ 100%

2 Sets of 2 Reps @ 105%

Front Squat

3 Sets of 3 Reps @ 75%

2 Sets of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

The Jerk Progression: Week 10, Day 5

Source: Bruce Klemens' Flickr

Snatch

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

2 Sets of 1 Rep @ 85%

Behind the Neck Push Press

2 Sets of 3 Reps @ 75%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Front Squat

3 Sets of 3 Reps @ 75%

3 Sets of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean Pull (Video)

3 Sets of 3 Reps @ 100%

2 Sets of 2 Reps @ 105%

The Jerk Progression: Week 10, Day 4

Source: Bruce Klemens' Flickr

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 10, Day 3

Source: Bruce Klemens' Flickr

Power Snatch

2 Sets of 2 Reps @ 75%

1 Set of 1 Rep @ 80%

3 Sets of 1 Rep @ 85%

Push Press

2 Sets of 3 Reps @ 75%

1 Set of 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

Back Squat

2 Sets of 4 Reps @ 75%

3 Sets of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

The Jerk Progression: Week 10, Day 2

Source: Bruce Klemens' Flickr

Snatch

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

2 Sets of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

2 Sets of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Jerk

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

3 Sets of 1 Rep @ 85%

3 Sets of 1 Rep @ 90%

Clean Pull (Video)

3 Sets of 3 Reps @ 100%

2 Sets of 2 Reps @ 105%

Front Squat

2 Sets of 3 Reps @ 75%

3 Sets of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

The Jerk Progression: Week 10, Day 1

Source: Bruce Klemens' Flickr

Hang Snatch

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Clean & Jerk

2 Sets of 2 Reps @ 75%

2 Sets of 1 Rep @ 80%

3 Sets of 1 Rep @ 85%

3 Sets of 1 Rep @ 90%

Snatch Pull (Video)

3 Sets of 3 Reps @ 100%

2 Sets of 2 Reps @ 105%

Back Squat

2 Sets of 4 Reps @ 75%

4 Sets of 4 Reps @ 80%

3 Sets of 2 Reps @ 85%

The Jerk Progression: Week 9, Day 7

Source: Bruce Klemens' Flickr

Full Rest Day

Recover and prepare for week 10!

The Jerk Progression: Week 9, Day 6

Source: Bruce Klemens' Flickr

Clean & Jerk

3 Sets of 2 Reps @ 75%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

3 Sets of 2 Reps @ 75%

2 Sets of 2 Reps @ 80%

Snatch Pull (Video)

3 Sets of 3 Reps @ 95%

2 Sets of 2 Reps @ 100%

Back Squat

2 Sets of 4 Reps @ 75%

3 Reps @ 2 Reps @ 80%

3 Sets of 2 Reps @ 85%

The Jerk Progression: Week 9, Day 5

Source: Bruce Klemens' Flickr

Snatch

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

2 Sets of 1 Rep @ 85%

Behind the Neck Push Press

2 Sets @ 3 Reps @ 75%

3 Sets of 2 Reps @ 80%

Front Squat

3 Sets of 3 Reps @ 75%

3 Sets of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

Clean Pull (Video)

3 Sets of 3 Reps @ 95%

2 Sets of 2 Reps @ 100%