A
Jerk Drills
2 Rnds with PVC,
2 rounds with empy barbell, extended primer:
3 Strict Press
3 Push Jerks with Pause in Catch Position
3 Tall Jerks
3 Split Jerks
then, from the rack 10 mins to work up to heavy single Split Jerk (Dec focus) record scores and any technique cues for our athletes to work on
B
YOU’RE A JERK
On a running clock: 0:00-4:00 AMRAP
10 Push Jerks (40/30kg)
10 Lateral Bar Burpees
4:00-6:00 REST (load barbell)
6:00-9:00 AMRAP
10 Push Jerks (50/35kg)
10 Lateral Bar Burpees
9:00-11:00 REST (load barbell)
11:00-13:00 AMRAP
10 Push Jerks (60/42.5kg)
10 Lateral Bar Burpees
13:00-15:00 REST (load barbell)
15:00-16:00 AMRAP
10 Push Jerks (70/50kg)
10 Lateral Bar Burpees
*Pick up each round where you left off, so the rnds keep accumulating*
Select a starting weight where you can continue to build each round. The final weight should be close to your 10RM push jerk (or what you think that would be)
Score= rnds&reps
