Initial Progression: Week 4, Day 5

Source: Rob Macklem's Flickr

Clean Deadlift from Blocks Above the Knee (Video)

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%

2 Sets of 1 Rep @ 90%

Power Clean

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

2 Set of 2 Reps @ 75%

Clean + Jerk

2 Sets of 2 Cl. + 1 Jr. @ 80%

1 Set of 2 Cl. + 1 Jr. @ 85%

2 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Pull

4 Sets of 4 Reps @ 90%

Clean Deadlift to Knee (Video)

1 Set of 2 Reps @ 90%

3 Sets of 2 Reps @ 100%

Canella Cross (VIdeo)

5 Sets of 5 Reps

Ella Cross (Video)

5 Sets of 4 Reps