The Jerk Progression: Week 2, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 75%

Clean & Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 75%

Clean Pulls (Video)

5 Sets of 5 Reps @ 85%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

4 Sets of 5 Reps @ 75%

Press

5 Sets of 5 Reps @ 75%*

*Percentage based of Snatch 1-RM.