Aug 25, 2013

Monday 08.26.13

Jerk 3-3-3-3-3

Skill work:
Snatch drop/balance
Squat jump

Post loads and total weight lifted to comments.

Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)

Compare to 07.08.13, jerk target should be somewhere north of your PP 3RM.  Goal today is to maximize the total weight lifted across all 5 sets (for example, straight sets of 135 gives you 5 x 3 x 135 = 2025).  That may be done via straight sets across or by building toward a 3RM.  If you don't have a ton of experience with the jerk, keep it light, focus on form, and add weight in small increments.  Don't underestimate the challenge of returning the bar safely to a rack position and getting reset for the next rep.

Push or split jerk, your choice.  Play around with technique and footwork in your warmup using PVC or light weight, then go forward with one style and be consistent across your working sets.  Ensure you are meeting movement standards for all 3 reps: elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Keeping with the Oly focus, follow with about 15 minutes of snatch accessory work.  Keep it very light, and do a 10-15 total reps each of drop snatch and snatch balance (see video) to improve footwork and quickness under the bar.  Finish with 3-5 sets of squat jumps.  Basically, a max height jump starting from the bottom squat...chest high,drive through the heels, full hip extension.  Get familiar with what it feels like to explode out of the bottom of your squat position.

Training Videos.
  • "Pyrros Dimas: 213kg C&J " - not advocating against the more technical split jerk.  Just don't think that you can't progress and move heavy weight "just" using the push/power jerk.
  • "The Split Jerk" - from Rip's Starting Strength series of videos. Long (30+ mins), with lots of info.  At a minimum, bookmark it for later viewing.
  • "The Split Jerk: Start to Finish" - article by Chad Vaughn.  Amazingly detailed, helpful if you have a good feel for the split jerk but are trying to refine certain aspects of the movement.
  • "Snatch Drop & Snatch Balance" - good explanation of movements and purpose.


Jimmy Chen said...

Ugh, I suck at these! Definitely going to be in tomorrow so that I can improve on form and (hopefully) getting some good weight on the bar.

Looking forward to it!

Sam Friend said...

You're supposed to learn from misses, right?... I must have learned a lot today.

135 x 3, 185 x 2 + 1, 185 x 3, 195 x 2, 185 x2

195 was my 1RM... now my 2RM!

Jake78 said...

Fine day for Iron!


Those 11 reps were very strong compared to last weeks near black-out experience! According to the rep math it puts me at 380 (which is significantly higher than last weeks performance).

135x3, 155x3, 190x3, 190x3, 190x3

Worked at 85% my 1RM, reps got better towards the end. The third round was my least explosive.


Ross said...


Hopefully with classes finally starting i can get in more consistently this week..

Worked warms ups and then BJ up to a set of 10 at 36" Then hand stand work, was able to get up into a balance and take three steps to the wall 5 times today.

Worked Bar MU was having trouble stringing together more than 3 today, did a couple of attempts to string them, then just worked the rest as singles until I had done 20.

135 and 185 warm ups, then work sets of
195x3, 205x3, 215x3, 215x3, 215x3

Snatch drop and Snatch Balance, worked both with just the broom stick and then 45 lb bar.

After worked on touch and go snatches 4 sets of 5 with 95 lbs. and then 4 sets of 10 OHS @95 concentrating on depth and driving out of the bottom

Andy said...

Jerk x 3: 5 at 165, 1 at 175, 185 (2). Did not feel at the top of my game today. Weak warmup didn't help, felt awkward returning to re-rack after each rep.

Empty bar snatch drop/balance after with snatch-grip squat press. Never messed with that before, different... Squat jumps to finish.

Allan Jackman said...

135, 185, 205(f), 195(2), 195(1)

Russ Ames said...

Sets across at 135. First time with split jerks. Thanks Jared and Susan for coaching and comrade rid.

Preceded by 3x5 BS, at 230. Didn't make BP&DL

scottnkelly9901 said...

IMCF Hohenfels:

300x DUs @ 5:48

Clean and Jerk (1RM ~200lb)
3-3-3-DNF* @ 170lb
*Had an "emergency" that forced me to quit early