Author: aleksrata

Jerk Drops

-Build to a 3rep

-This is for technique and footwork when it comes to dropping into the jerk. Quick feet and quick lockout.

Push Press+Push Jerk+Split Jerk

2@%60, 3@%65

-3 second pause in the dip of all 3 movements. Maintain a nice strong, tight core, and explode out of the dip.

-This will help develop your posture and position in the dip and cause you to focus on really exploding out of the dip to launch the bar of your shoulders.

Back Rack Reverse Lunge

-Build to a strong 5 rep each leg

-QUALITY OF MOVEMENT!!! if you are stumbling all around like a drunken sailor trying to get the 5 reps. Back off and get 5 solid strong reps.

Sumo Dead Lift High Pull

-If you have numbers for this movement give me 3×5@%65

-If you do not have any numbers for this movement build to a moderate 5 rep

Barski Clean (3 High Hang Cleans)

-2 @60%, 2@65%, 3@ no higher than 70%

-Like we discussed yesterday, quickness under the bar.

-Use this to work depth in the receiving position. Gradually work your way down to the squad throughout the complex.

Clean Pulls From the Ground

-3×5@70%

-This will be just like a Clean Grip DL. So set up as if your going to clean the bar, so same movement pattern. Once you hit your launch point pull the bar as high as you can. These can be done in singles.

-This will be done in a Clean set up NOT a Dead Lift set up.

Front Rack Zots Press

-Build to a heavy 1rep

-Same as the snatch grip zots press, apply the same principles. Work down in levels if you are unable to perform the movement in a full depth squat and go down in weight.

Pendlay Row

-Build to a heavy 5rep

-Same principles as the bar bell row. If someone is watching you have full body convulsions while lifting the bar YOU HAVE TOO MUCH WEIGHT ON THE BAR.

-Maintain proper position

Barski Snatch (3 high hang snatches unbroken)

-2 @ 60%, 2@65%, 3@ no more than 70%

Tempo Snatch Grip DL w/2 sec pause at: 1” above ground, below knee, above knee, launch, above knee, below knee, 1” above ground

-Build to a moderate 1 rep, key here is to focus on position, not speed, and not weight.

-Go at your own speed, nice slow and controlled tempo on the way up and the way down.

-Hips and Shoulders rising at the same time, nice strong back in the first two positions while pressing your knees out, then focus on bringing your hips through for the next two positions. Then the same in reverse order as you bring the bar back down to the ground.

-Once you feel yourself loosing positioning STOP!!!!

Zots Press

-Build to a 3 rep

*if you are unable to complete a zots press, work the movement with a PVC pipe, then we will work a Behind The Neck Snatch Grip Strict Press

Barbell Row

-Build to a heavy 5 rep

*nice strong back during this movement, if you have to start jerking your whole body to get the weight up you have too much weight on that bar