Beginner Progression: Week 2, Day 4

Source: Rob Macklem's Flickr

Power Clean from Blocks Above the Knee

1 Set of 3 Reps @ 60%

3 Sets of 3 Reps @ 70%

Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

4 Sets of 3 Reps @ 75%

Push Press

1 Set of 4 Reps @ 60%

4 Sets of 4 Reps @ 70%

Front Squat

1 Set of 5 Reps @ 60%

1 Set of 4 Reps @ 70%

6 Sets of 2 Reps @ 80%

Clean Pull (Going Down Slowly)

3 Sets of 3 Reps @ 90%