140616

It’s de-load week, yay! Actually, snooze fest. So, to help pass the time throughout the week, we are going to critique a split jerk video and then go over a few drills we used to take the lifter’s split jerk from horrible to…not as bad. More to come tomorrow.


Note: Use your highest 2rm or 3rm over the last 4 weeks to calculate percentages

WL:

1) Clean from Blocks (above knee): 5×2@80% (drop each rep and reset quickly)

2) Split Jerk off Blocks (drop each rep): 5×2@80%

Accessories:

1) Jerk Recoveries: 5×3@80%

WATCH THIS: Jerk Recovery DEMO VIDEO

2) Behind-the-neck Push Press (clean grip): 5×3@80%

Strength:

1) Back squats: 5×3@80%

5 thoughts on “140616

  1. De-load week. Note: Use your highest 3rm or 5rm over the last 4 weeks to calculate percentages
    Finally got my kilo plates moved over to my new gym. Feels good to be back in kilos. KG>LB.

    WL:

    1) Clean from Blocks (above knee): 5×2@80% (drop each rep and reset quickly). 93kg
    Paused in catch on each rep. Working on elbow position in catch.

    2) Split Jerk off Blocks (drop each rep): 5×2@80%. 104
    So much harder than they should be.

    Accessories:

    1) Jerk Recoveries: 5×3@80%. 111

    2) Behind-the-neck Push Press (clean grip): 5×3@80%. 85
    This was easy today.

    Strength:

    1) Back squats: 5×3@80%. 135
    Squats felt great today. Overall it was a good day. My body is ready for this week.

  2. De-load week. Note: Use your highest 3rm or 5rm over the last 4 weeks to calculate percentages

    WL:

    1) Clean from Blocks (above knee): 5×2@80% (drop each rep and reset quickly). 150#
    I suck so bad at block work!!!!!!

    2) Split Jerk off Blocks (drop each rep): 5×2@80%. 170#

    Accessories:

    1) Jerk Recoveries: 5×3@80%. 185#

    2) Behind-the-neck Push Press (clean grip): 5×3@80%. 145#

    Strength:

    1) Back squats: 5×3@80%. 235#

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