The Jerk Progression: Week 1, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Clean & Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Clean Pulls (Video)

3 Sets of 5 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

3 Sets of 5 Reps @ 70%