The Jerk Progression: Week 1, Day 6

Source: Rob Macklem's Flickr

Power Clean + Power Jerk

1 Set of 3 P.Cl. + 3 P.Jr. @ 50%

1 Set of 3 P.Cl. + 3 P.Jr. @ 60%

3 Sets of 3 P.Cl. + 3 P.Jr. @ 70%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

3 Sets of 5 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

3 Sets of 5 Reps @ 70%

Snatch Pull (Video)

3 Sets of 3 Reps @ 80%

The Jerk Progression: Week 1, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Behind the Neck Jerk (Video)

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

RDL

3 Sets of 3 Reps @ 70%

The Jerk Progression: Week 1, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

The Jerk Progression: Week 1, Day 3

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%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

3 Sets of 5 Reps @ 70%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

3 Sets of 5 Reps @ 70%

The Jerk Progression: Week 1, Day 2

Source: Rob Macklem's Flickr

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Snatch Pulls (Video)

3 Sets of 5 Reps @ 80%

Front Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

3 Sets of 5 Reps @ 70%

RDL

3 Sets of 5 Reps @ 70%

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%

Advanced Programming: Week 16, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for new progression!