The Jerk Progression: Week 3, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Clean & Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Clean Pulls (Video)

2 Sets of 5 Reps @ 75%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%

Press

2 Sets of 5 Reps @ 65%*

*Percentage based off of snatch 1-RM