Beginner Progressions: Week 12, Day 4

Source: www.robmacklem.com

Hang Power Clean from Below the Knee

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 70%

3 Sets of 2 Reps @ 75%

Clean

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 80%

3 Sets of 3 Reps @ 85%

Jerk

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

2 Sets of 1 Rep @ 90%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

1 Set of 2 Reps @ 85%

Hang Clean Extension from Below the Knee

4 Sets of 4 Reps @ 80%

Clean Pull

1 Set of 3 Reps @ 100%

1 Set of 3 Reps @ 105%

4 Sets of 3 Reps @ 110%