in Split - Video
5 Sets of 3
As a refresher on the movement…
On the press in split, we are stepping out to our receiving position, followed by 3 strict presses on each set. This affords us the chance to dial in our footwork at the static position, finding our balance and spread load between the two feet. Weight is secondary here to confirming positions - build steadily, but only to a moderate load.
Tall Jerk - Video
5 Sets of 3
On the tall jerk, our main focus is speed. Whereas in the press in split that preceded this movement confirms our positioning in the receiving position, this movement trains our speed to get there.
Press the bar to just above forehead level, and then imagine that being our new ceiling. The bar can't move any higher. Instead of pushing the bar any higher, we drop beneath the bar, effectively driving ourself beneath it.
This should be far less loading (at least to start) than the press in split. Start with an empty barbell and only increase in small increments if we feel we are moving at our best.
Pausing Split Jerk - Video
5 Sets of 2
Two pauses here - in the drip (of the dip drive), and on the catch (in the split). Focusing on rigidity and stability throughout the movement, we are looking to steadily build to 73% for three sets of two repetitions.
Set #1 – 2 Reps @ 63% of 1-Rep Split Jerk
Set #2 – 2 Reps @ 68% of 1-Rep Split Jerk
Sets #3,4,5 – 2 Reps @ 73% of 1-Rep Split Jerk
On the 0:00... Clean and Jerk
On the Minute x 11:
On the 0:00... 1 Clean and Jerk @ 70%
On the 1:00... 1 Clean and Jerk @ 75%
On the 2:00... 1 Clean and Jerk @ 80%
On the 3:00... Rest
On the 4:00... 1 Clean and Jerk @ 75%
On the 5:00... 1 Clean and Jerk @ 80%
On the 6:00... 1 Clean and Jerk @ 85%
On the 7:00... Rest
On the 8:00... 1 Clean and Jerk @ 80%
On the 9:00... 1 Clean and Jerk @ 85%
On the 10:00... 1 Clean and Jerk @ 90%
All repetitions are intended to be squat cleans, with athlete's choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead.
Kettlebell Swings (70/53)
Box Jump Overs (30"/24")
Front Squats (135/95)
On the Minute x 5:
1 Front Squat
Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack. Aim here is similar to our clean and jerks - let's move well here. Not seeking a max effort 1RM, but looking to find the heavy stimulus for the day. Working towards 90% of our estimated 1RM Front Squat is a strong place to be here.