Sunday, June 12
“May the forces of evil become confused on the way to your house.” - George Carlin
XT Strength - 9a
Jerk - Test:
Log your best Split Jerk 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
We need a baseline! We use percentages of your 1RM throughout this program. If you already know your jerk 1RM, go ahead and skip this. If not, set a 1RM today and use it for your percentages moving forward. We'll retest at the end of the program to see any progress.
Jerk - A:
Power Jerk + Split Jerk + Power Jerk + Split Jerk : 1-1-1
3x(1+1+1+1) 50-60% 1RM Split Jerk
We're spending lots of time under tension with this piece. If you have jerk blocks, use them to reset each time. Otherwise you'll need to return to the shoulders each time. Be explosive with each rep. Practice opening your hips fully before getting back underneath the bar. For your split jerk reps, stick the landing. Hold it for a 1-2 seconds before standing back up. Practice nailing the position and the balance, before bringing your feet back together.
Jerk - B:
Jerk Dip + Split Jerk + Jerk Dip + Split Jerk : 1-1-1-1-1
5x(1+1+1+1) 65% 1RM Split Jerk (or more)
You'll be working on your dip here. Each split jerk will be preceding by a dip. That dip should be as upright as possible. Do your best to keep your jerk dip during the split jerk looking and feeling the same way it did when performed by itself. Nothing should change. *Descend controlled and be explosive back up.
Jerk - Test:
Record your best Push Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
Switching gears to finish up today's session. This is a push press, which means no re-bending back under the bar like with your jerks. Because we aren't re-bending the focus will be more on developing overhead strength here. *If you find yourself re-bending to complete the rep, focus a bit more on your quads and glutes. You should be squeezing them as hard as possible while pressing the bar overhead.