Sunday, July 17
Jerk - A:
Push Press + Power Jerk + Split Jerk : 1-1-1-1
Push Press + Power Jerk + Split Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
4x(1+1+1) 50-60% 1RM Split Jerk
Aim for closer to the higher end of the percentage range. Let the push press set the tone for how explosive you'll need to be, then use the power and split jerks to practice being fast back under the bar. *Same dip throughout!
Jerk - B:
Split Jerk : 5x3 at 60% 1RM
Split Jerk 5x3 at 60% 1RM Rest as needed between sets.
Compare to earlier workouts. Are you faster? Is your footwork more consistent? Take notes.
Jerk - C:
Front Rack Hold : 5x 15 secs
Front Rack Hold 5x 15 secs Use the same weight for each set. Rest as needed between sets.
110% 1RM Split Jerk
Stay solid. Get comfortable holding the rack position. These will come in handy when you stand up from your clean and you feel like you have nothing left in the tank to go overhead. *Practice your belly breathing!