The Jerk Progression: Week 4, Day 5

Source: Rob Macklem's Flickr

Snatch

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%

Behind the Neck Jerk

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%

RDL

3 Sets of 5 Reps @ 80%

The Jerk Progression: Week 4, 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 4, Day 3

Source: Rob Macklem's Flickr

Power Snatch

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%

Behind the Neck Push Press

3 Sets of 5 Reps @ 80%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 5 Reps @ 75%

3 Sets of 5 Reps @ 80%

The Jerk Progression: Week 4, Day 2

Source: Rob Macklem's Flickr

Power Clean

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%

Snatch Pull (Video)

3 Sets of 5 Reps @ 90%

Front Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 5 Reps @ 75%

3 Sets of 5 Reps @ 80%

RDL

3 Sets of 5 Reps @ 80%

The Jerk Progression: Week 4, Day 1

Source: Rob Macklem's Flickr

Power Snatch

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%

Clean & Jerk

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%

Clean Pull (Video)

3 Sets of 5 Reps @ 90%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

1 Set of 5 Reps @ 70%

1 Set of 5 Reps @ 75%

3 Sets of 5 Reps @ 80%

Press

3 Sets of 5 Reps @ 80%*

*Percentage based off of 1-RM snatch.

The Jerk Progression: Week 3, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 4!

The Jerk Progression: Week 3, Day 6

Source: Rob Macklem

Power Clean + Power Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Behind the Neck Push Press

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%

Snatch Pull (Video)

2 Sets of 5 Reps @ 75%

The Jerk Progression: Week 3, Day 5

Source: Rob Macklem's Flickr

Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Jerk

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

RDL

2 Sets of 5 Reps @ 65%

The Jerk Progression: Week 3, Day 4

Source: Rob Macklem's Flickr

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 3, Day 3

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

2 Sets of 3 Reps @ 65%

Behind the Neck Push Press

2 Sets of 5 Reps @ 65%

Back Squat

1 Set of 5 Reps @ 50%

1 Set of 5 Reps @ 60%

2 Sets of 5 Reps @ 65%