Beginner Progression: Week 11, Day 4

Source: Rob Macklem's Flickr

Hang Clean from Above the Knee

Work to a Heavy Single

-THEN-

2 Sets of 2 Reps @ 80% of Heaviest Lift Made

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

Front Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 1 Rep @ 90%

2 Sets of 3 Reps @ 85%

Hang Clean Pull from Above the Knee

4 Sets of 4 Reps @ 90%

Mid Grip RDL

4 Sets of 4 Reps @ 105%