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%
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.
WL:
1) 235#
2) 255#
Accessories:
1) 260#
2) DND (trying to get spine fully healed)
Strength:
1) 295#
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#
wl
1)255
2)255
acc
1)255
2)190
str
1)300
1) 150
2) 135
1) 150
2) 115
1) 205