Monday 10.31.2022

Oct 30

The purpose of using a Jerk to get an object overhead (as opposed to a Push Press or Strict Press) is to use a downward movement of our body, lowering our center of gravity, and catching the object at a lower height compared to if we had pressed it.

Often, in the Split Jerk, we see people moving forward as they jump into their split position, essentially following their lead leg with their torso. This is incorrect, and causes us to make other adjustments in order to catch the bar — most notably the tendency to hyperextend through the midline, and overarch through the lower back.

To train ourselves NOT to do this, today we are using a technique primer in which we set up in our split with the bar racked on the shoulders, perform a dip and drive, and push ourselves straight down under the bar to catch. The back knee should drive down, and our shoulders should stay stacked over our hips (which are square).

Take some time working this movement, and try to apply these same mechanics when you move into your Split Jerk work.

“FITNESS”

A. Four or Five sets of:
Strict Shoulder Press x 4-6 reps @31X1 (increase loading from 10.21.2022)
Rest 30 seconds
Banded Lat Pulldowns x 12-15 reps @ 1111
Rest 30 seconds
Alternating Limb Arch-Ups x 16-20 reps
Rest 60-90 seconds

B. Conditioning Tester
Three rounds for time of:
300/250 Meter Row
20 Kettlebell Swings
10 Goblet Squats

*Compare to 4.26.2021

“PERFORMANCE”

A. Split Jerk Work
Three sets of:
Push Jerk in Split Position x 3-4 reps

Build over the course of the 3 sets. Use these as a technique primer for your Split Jerk.

Then…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in Split position

*Sets 1-3 = 2 reps @ 70-80% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 80-85% of 1-RM Split Jerk

Try to increase off of your working sets from 10.21.2022

B. Barbell Tester
"Efficiency"
Three rounds for time of:
15 Deadlifts (135/93 lbs)
12 Hang Power Cleans (135/93 lbs)
9 Front Squats (135/93 lbs)
6 Shoulder to Overhead (135/93 lbs)

This workout is intended to challenge your ability to cycle the barbell, at moderate loading, under fatigue. The more effectively you move the barbell in the early rounds, the more energy you'll have to push through the end. Scale as needed to keep this workout under 10 minutes.
*Compare to 4.26.2021