The Jerk Progression: Week 2, Day 6

Source: Rob Macklem's Flickr

Power 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%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

5 Sets of 5 Reps @ 75%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

5 Sets of 5 Reps @ 75%

Snatch Pull (Video)

5 Sets of 5 Reps @ 85%

The Jerk Progression: Week 2, Day 5

Source: Rob Macklem's Flickr

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%

Behind the Neck Jerk (Video)

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 75%

RDL

5 Sets of 5 Reps @ 75%

The Jerk Progression: Week 2, 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 2, Day 3

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%

Behind the Neck Push Press

5 Sets of 5 Reps @ 75%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

5 Sets of 5 Reps @ 75%

The Jerk Progression: Week 2, Day 2

Source: Rob Macklem's Flickr

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 75%

Snatch Pulls (Video)

4 Sets of 5 Reps @ 85%

Front 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%

RDL

5 Sets of 5 Reps @ 75%

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. 

The Jerk Progression: Week 1, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 2!