1. Starting our day by building to a Heavy Single on the Split Jerk.This will serve as a baseline for us to build on in the coming months.
2. Finishing our day with an active recovery styled metcon.
12 Minute EMOM:
3 x 3 - Tall Jerk - 30-40% *video below
4 x 2 - Pausing Split Jerk - 50%, 55%, 60%, 65% *video below
5 x 1 - Split Jerk – build to heavy single
Our first two movements are primers for the third, where we will be building to a heavy single for the day. All repetitions are taken from the rack.
On the Tall Jerk, our aim both speed and positioning beneath the bar. Pressing the bar to just above forehead level, we are about halfway to lockout. From here, the goal is not to elevate the bar any higher, and to instead press our body beneath the bar. The speed to lockout is just as much of a factor as our positioning. Our ability to move our feet accurately into our split receiving position can be refined here.
For loadings, stay on the very light side, as speed and technique is the focus. If the weight is too heavy, we end up muscling our way through. Start with an empty barbell, and build steadily to somewhere between 30-40% (based on your estimated 1RM Split Jerk) for our 3x3.
On the Pausing Split Jerk, we have a two-second pause in two separate positions. The dip, and the catch. This allows us to refine our positions further, now under load. On the dip, focus on the full foot being glued to the floor, but with the weight back towards the heel. And on the catch, our stability with the raised heel of the back foot.
Set 1 - 50% of 1RM Split Jerk
Set 2 - 55%
Set 3 - 60%
Set 4 - 65%
A mid-line based active recovery session today.
Superman’s or Pausing Hip Extensions
On the pausing hip extensions, pause for a full one second at the top of each. Not for time, but for a quality recovery effort.
PAUSING SPLIT JERKS