Initial Progression: Week 2, Day 1

Source: Bruce Klemens Classic Weightlifting Photos

Clean Deadlift

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max

2 Sets of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean from Blocks Above the Knee

1 Set of 4 Reps @ 60% of Clean & Jerk 1 Rep Max

1 Set of 4 Reps @ 70% of Clean & Jerk 1 Rep Max

2 Sets of 3 Reps @ 80% of Clean & Jerk 1 Rep Max

Clean & Jerk

4 Sets of 1 Clean + 2 Jerks @ 80% of 1 Rep Max

Clean Pull from Blocks Above the Knee

4 Sets of 3 Reps @ 90% of Clean & Jerk 1 Rep Max

Press from Split Position

4 Sets of 4 Reps on Each Leg*

*Work up to weight where you can maintain proper form.

Back Squat

1 Set of 3 Reps @ 60% of 1 Rep Max

1 Set of 3 Reps @ 70% of 1 Rep Max

4 Sets of 4 Reps @ 80% of 1 Rep Max

Power Clean from Blocks Above the Knee Demo

Clean Pull from Blocks Above the Knee Demo

Press From Split Position Demo