The Jerk Progression: Week 16, Day 6

Source: Bruce Klemens' Flickr

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

2 Sets of 1 Rep @ 100%

Clean Pull (Video)

3 Sets of 2 Reps @ 110%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

3 Sets of 2 Reps @ 80%

The Jerk Progression: Week 16, Day 5

Source: Bruce Klemens' Flickr

Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Snatch Pull (Video)

3 Sets of 3 Reps @ 105%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

3 Sets of 3 Reps @ 80%

Push Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

2 Sets of 3 Reps @ 80%

The Jerk Progression: Week 16, 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 16, Day 3

Source: Bruce Klemens' Flickr

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Clean Pull (Video)

3 Sets of 3 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 1 Rep @ 90%

3 Sets of 1 Rep @ 100%

The Jerk Progression: Week 16, Day 2

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 16, Day 1

Source: Bruce Klemens' Flickr

Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

1 Sets of 1 Rep @ 100%

Snatch Pull (Video)

3 Sets of 3 Reps @ 110%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 95%

The Jerk Progression: Week 15, Day 7

Source: Bruce Klemens' Flickr

Full Rest Day

Recover and prepare for week 16!