The Jerk Progression: Week 5, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 2 Reps @ 90%

Clean Pull (Video)

3 Sets of 3 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

3 Sets of 3 Reps @ 90%