Friday, 12/21

Conditioning

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Barbell

Jerk Complex

Jerk Primer
4 Sets of 3: Jerk Balance
4 Sets of 3: Tall Jerk

Followed by...
On the Minute x 10:
1 Push Jerk
1 Split Jerk

All repetitions are taken from the rack. 
Percentages are based off best 1RM Split Jerk.

Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%
Set #5 - 70%
Sets #6-10 (5 Sets) - Build to a heavy complex for the day.

*Jerk Primer
4 Sets of 3: Jerk Balance - Video
4 Sets of 3: Tall Jerk - Video

On both movements - the Jerk Balance and Tall Jerk - we are looking for lighter loads to reinforce our best movement. Let's get some weight on the bar so that we have some feedback to work with, but we are not looking to climb above 30-35% of our best Jerk here.

On the first movement, the Jerk Balance, start in a partial split. With the bar in the front rack position, the movement starts with a dip drive to get the bar weightless. Instead of driving the bar up, focus on driving the body down as we step forward with our lead foot into the full split. This drill helps train our drive beneath, but also targets that front leg which poses difficulty to many athletes.

In the second lift, the Tall Jerk, start by pressing the bar just past halfway. Naturally, we want to use light loads here so that we can effectively press this bar into position and hold it there for a split second for the part that follows. As the bar is held just above the head, drop into our split. Instead of jumping up to move the feet, instead, pick up our feet. By picking up our feet, our center of mass actually drops (as nothing is pressing against the ground beneath it), and we have the chance to descend into position beneath the bar as we move into our split receiving position. This drill trains the speed of the movement, which builds upon the positioning confirmed in the previous Jerk Balance.

Freddy HansenComment