Initial Progression: Week 4, Day 1

Source: Rob Macklem's Flickr

Clean Deadlift

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Set of 1 Rep @ 100%

1 Set of 1 Rep @ 95%

Power Clean from Block Above Knee (Video)

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Sets of 2 Reps @ 80%

Clean & Jerk

2 Sets of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

Press from Split Positon + Overhead Split Squat (Video0

3 Sets of 2 Pr.Sp.Ps. + 2 O.Sp.Sq. (Each Leg)*

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

Back Squat

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

3 Sets of 3 Reps @ 85%

Canella Cross (Video)

5 Sets of 5 Reps