Shantai’s Jerk has been the bane of my existence for the last 4 months. She’s cleaned an astronomical 110kg/242# at a body weight of 117# (yes, WAY over double BW), but for weeks at a time hasn’t been able to Jerk anything near that. Finally, a few weeks ago, we started working on something that became consistent and resulted in a 53kg PR for her on Tuesday.
The video below is Shantai’s 98kg/215# “Bouncing Jerk” PR. After watching a ton of videos, I realized she was getting pushed down and forward by the bar in her dip – especially when it was heavy. So we began to try to shorten her dip to make it more reactive, and loaded the bar with a set of clips on the inside of the plates to get it to oscillate harder at lighter loads. This is in no way a “legal” Jerk, but it did teach her the rhythm of the bar’s oscillation, and cleaned her dip up immensely.
Shantai Dickerson – 98kg/215# “Bouncing Jerk” @ 53kg BW:
1) Power Snatch: 5X1 – work to a max single for the day, rest as needed
2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed
1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 60 sec.
1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec.
Compare to 141008.
Note: The goal is negative splits throughout. Begin at roughly 85-90% of best 2k pace, and try to drop 500m splits by 1-3 seconds each 500m. Your final 500m should be the fastest.