The Jerk Progression: Week 7, Day 6

Source: Rob Macklem's Flickr

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

The Jerk Progression: Week 7, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%

Snatch Pull (Video)

2 Sets of 3 Reps @ 80%

Behind the Neck Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%

The Jerk Progression: Week 7, Day 4

Source: Rob Macklem's Blog

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 7, Day 3

Source: Rob Macklem's Flickr

Hang Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

Clean Pull (Video)

2 Sets of 3 Reps @ 80%

The Jerk Progression: Week 7, Day 2

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Snatch Pulls (Video)

2 Sets of 3 Reps @ 80%

Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

RDL

2 Sets of 3 Reps @ 70%

The Jerk Progression: Week 7, Day 1

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

2 Sets of 2 Reps @ 70%

Clean Pull (Video)

2 Sets of 3 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

The Jerk Progression: Week 6, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 7!