Initial Progression: Week 5, Day 5

Source: Rob Macklem's Flickr

Clean Deadlift from Block Above the Knee + Vertical Jump (Video)

1 Set of 1 Cl.Dl.Bl.Ab.Kn. + 1 Vert.Jmp. @ 60%

1 Set of 1 Cl.Dl.Bl.Ab.Kn. + 1 Vert.Jmp. @ 70%

1 Set of 1 Cl.Dl.Bl.Ab.Kn. + 1 Vert.Jmp. @ 80%

1 Set of 1 Cl.Dl.Bl.Ab.Kn. + 1 Vert.Jmp. @ 85%

1 Set of 1 Cl.Dl.Bl.Ab.Kn. + 1 Vert.Jmp. @ 90%

1 Set of 1 Cl.Dl.Bl.Ab.Kn. + 1 Vert.Jmp. @ 95%

Power Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 75%

Clean + Jerk

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

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

Clean Pull (Video)

4 Sets of 3 Reps @ 90%

Press from Split Position + Overhead Split Squat (Video + Video)

3 Sets of 2 Pr.Sp.Ps. + 2 O.Sp.S.*

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

Canella Cross (Video)

5 Sets of 5 Reps

Ella Cross (Video)

5 Sets of 4 Reps