The Jerk Progression: Week 3, Day 6

Source: Rob Macklem

Power Clean + Power Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%

Snatch Pull (Video)

2 Sets of 5 Reps @ 75%

The Jerk Progression: Week 3, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

RDL

2 Sets of 5 Reps @ 65%

The Jerk Progression: Week 3, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 3, Day 3

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%

Behind the Neck Push Press

2 Sets of 5 Reps @ 65%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%

The Jerk Progression: Week 3, Day 2

Source: Rob Macklem's Flickr

Power Clean

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Snatch Pull (Video)

2 Sets of 5 Reps @ 75%

Front Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%

RDL

2 Sets of 5 Reps @ 65%

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

The Jerk Progression: Week 2, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 3!