10.12.17 Barbell Foundations

Today we start our 6 week block of Jerk & Split Jerk Training. The next two weeks we will be focusing on technique alone, then following up with 4 weeks of heavier training to make some huge gains!

General Warm Up

• x2 High Knees Grab — High Knees — 10 Air Squats
• x2 Walking Quad — Butt Kicks — 10 Down Dog Pushups
• x2 Lat. Lunge & Reach — Moving Groiners — 10 DB Elbow Rotation

Mobility

• Barbell Tri-Smash (2min/2min)
• 20 T-Spine Extensions on FR
• 10/10 T-Spine Floor Trace

Jerk Demonstration/Instruction

Dip&Drive Technique

1. Wall Dip Drill
2. Empty Bar Practice 10 Min

Add some weight

A1. 3×8 BB Jerk (work up in weight – moderate)

A2. 8/8 Split Jumps

A3. 10/10 power banded twists

3-5 rounds Barbell Complex of:

B1. 5 BB Clean + Jerk

B2. 3/3 Press In Split

B3. 1 High Pull