1/14/13

PM
B. Jerk Drills – Split Press 5 x 5 (front rack)
95, 115, 135, 135, 135

Jerk Blance 5 x 5
95, 115, 135, 155, 175(4)

C. Clean & Jerk – work heavy for the day, as many sets as needed, stop when technique breaks down, no missed reps
175, 195, 215, 235(fail 2x, press out from 2nd)

D. Weighted GHD Sit-up – 3 x 12
10#

7min AMRAP of:
7 Dead-lift @ 245
7 Ring Dips
Rest 5min
R: 10+1
+
7min AMRAP of:
10 KB Swings @ 72#
10 Clap Push-ups (feet elevated on 25+45# plates)
Rest 5min
R: 4+10+5
+
7min AMRAP of:
15 Box Jump
15 Push-ups (no hand release)
R: 4+15+8

Split Press - This exercise can be helpful to reinforce and strengthen the proper split jerk receiving position. Starting with the bar racked on the front as it would be for a front squat and the feet in the jerk split position, push the bar out of rack position, then punch with the arms back to receive the bar with locked elbows. The feet remain connected to the ground throughout the movement, and the weight should remain balanced between the front and back feet, with the bar traveling straight up over the back of the neck.

Jerk Balance - Starting with the bar in the jerk rack position and the feet split to approximately half the final split jerk length. Dip and drive the bar up overhead while pushing against the planted back foot and moving the front foot the remaining distance into the final split position.