Beginner Progression: Week 14, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

4 Sets of 1 Rep @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

2 Sets of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

4 Sets of 1 Rep @ 90%

Back Squat

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

5 Sets of 3 Reps @ 80%

RDL

5 Sets of 3 Reps @ 105%