So you've cleaned the barbell... now what's next?? Getting it overhead with good technique, timing, and power!
Check out this video detailing key points of the jerk as we look to improve our overhead strength and technique in today's skill portion.
It may help to pause or watch certain sections over as each piece contributes to a well executed lift.
Have fun and lift well!
TRAINING MONDAY TUESDAY
WARM UP: 3 x
12 bent over reverse flyes (arms only up to 10lb per hand)
10 plate floor to overhead
8 barbell presses (emphasize full extension overhead)
6 reverse lunge
SKILL: SPLIT JERK OR PUSH JERK PRACTICE
3 Jerks, pick load Every 1:30 for 12 mins.
Practice footwork and timing! Can go from a rack
30 Handstand Push-ups
30 Dumbbell Snatches
30 Wall Balls
30 Single Arm Dumbbell Hang Clean & Jerks
30 Assault Bike Calories
1 time through, hard as you can go! going to get a bit grippy so be prepared!
Rx: 35/50, kip hspu to floor
FG3: 22/40, scaled ROM hspu
FG2: 20/35, HR pushups, lighter wallballs
FG1: scale weight as needed, modified pushups
CP1: 45 reps of everything