The Jerk Progression: Week 11, Day 6

Source: Bruce Klemens' Flickr

Clean & Jerk

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Clean Pull (Video)

2 Sets of 3 Reps @ 80%

Front Squat

2 Sets of 3 Reps @ 75%

2 Sets of 2 Reps @ 80%

The Jerk Progression: Week 11, Day 5

Source: Bruce Klemens' Flickr

Snatch

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Behind the Neck Push Press

2 Sets of 3 Reps @ 75%

2 Sets of 2 Reps @ 80%

Front Squat

2 Sets of 3 Reps @ 75%

2 Sets of 2 Reps @ 80%

Clean Pull (Video)

2 Sets of 3 Reps @ 90%

The Jerk Progression: Week 11, Day 4

Source: Bruce Klemens' Flickr

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 11, Day 3

Source: Bruce Klemens' Flickr

Power Snatch

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Push Press

2 Sets of 3 Reps @ 75%

2 Sets of 2 Reps @ 80%

Back Squat

2 Sets of 3 Reps @ 75%

2 Sets of 2 Reps @ 80%

The Jerk Progression: Week 11, Day 2

Source: Bruce Klemens' Flickr

Snatch

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Jerk

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Clean Pull (Video)

2 Sets of 3 Reps @ 90%

Front Squat

2 Sets of 3 Reps @ 75%

3 Sets of 2 Reps @ 80%

The Jerk Progression: Week 11, Day 1

Source: Bruce Klemens' Flickr

Hang Snatch

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Clean & Jerk

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Snatch Pull (Video)

2 Sets of 3 Reps @ 90%

Back Squat

2 Sets of 3 Reps @ 75%

2 Sets of 2 Reps @ 80%

The Jerk Progression: Week 10, Day 7

Source: Bruce Klemens' Flickr

Full Rest Day

Recover and prepare for week 11!