The Jerk Progression: Week 13, Day 2

Source: Bruce Klemens' Flickr

Snatch

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 85%

Clean Pull (Video)

3 Sets of 3 Reps @ 95%

2 Sets of 2 Reps @ 100%

Jerk

2 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

3 Sets of 1 Rep @ 85%

Front Squat

3 Sets of 3 Reps @ 75%

3 Sets of 3 Reps @ 80%

3 Sets of 2 Reps @ 85%

The Jerk Progression: Week 13, Day 1

Source: Rob Macklem's Flickr

Hang Snatch

3 Sets of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

2 Sets of 1 Rep @ 85%

Clean & Jerk

2 Sets of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 80%

2 Sets of 1 Rep @ 85%

Snatch Pull (Video)

3 Sets of 3 Reps @ 100%

2 Sets of 2 Reps @ 105%

Back Squat

2 Sets of 5 Reps @ 75%

3 Sets of 3 Reps @ 80%

2 Sets of 2 Reps @ 85%

The Jerk Progression: Week 12, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 13!

The Jerk Progression: Week 12, Day 6

Source: Bruce Klemens' Flickr

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 12, Day 5

Source: Bruce Klemens' Flickr

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

2 Sets of 1 Rep @ 100%

Clean Pull (Video)

3 Sets of 2 Reps @ 110%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

2 Sets of 2 Reps @ 80%

The Jerk Progression: Week 12, Day 4

Source: Bruce Klemens' Flickr

Active Rest

Athlete's Choice*

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

The Jerk Progression: Week 12, Day 3

Source: Bruce Klemens' Flickr

Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Snatch Pull (Video)

3 Sets of 3 Reps @ 105%

Back Squat

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%

Push Press

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

2 Sets of 3 Reps @ 80%

The Jerk Progression: Week 12, Day 2

Source: Bruce Klemens' Flickr

Clean & Jerk

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

3 Sets of 1 Rep @ 80%

Clean Pull (Video)

3 Sets of 3 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

1 Set of 3 Reps @ 80%

1 Set of 3 Reps @ 85%

1 Set of 1 Rep @ 90%

3 Sets of 1 Rep @ 100%

The Jerk Progression: Week 12, Day 1

Source: Bruce Klemens' Flickr

Snatch

1 Set of 2 Reps @ 50%

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 75%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

2 Sets of 1 Rep @100%

Snatch Pull (Video)

3 Sets of 3 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 50%

1 Set of 3 Reps @ 60%

1 Set of 3 Reps @ 70%

1 Set of 3 Reps @ 75%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 2 Reps @ 90%

2 Sets of 2 Reps @ 95%

The Jerk Progression: Week 11, Day 7

Source: Bruce Klemens' Flickr

Full Rest Day

Recover and prepare for week 12!