Do your own 5 min warm-up

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Voit kokeilla edellis viikon maksimeita, mikäli jokin jäi välistä!

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stick / light barbell technique & warm up drill: 4-6 reps or 2-3 reps/side

Round 1:
FRONT SQUAT
SHOULDER PRESS
PUSH PRESS
POWER JERK
SQUAT JERK
THRUSTERS

Round 2:
STEPPING SPLIT JERK BALANCE *slow rhythm: back - front leg, return front - back leg.
1.) dip & full extension -> barbell nose level, 2.) back leg -> barbell forehead level, 3.) front leg -> arm lockouts
OH SPLIT SQUAT *stable and controlled, balance on both legs 50% and 50%

Round 3:
REBOUND SPLIT JERK *dip to immediately continue into another jerk
TALL SPLIT JERK *flat footed
OH SPLIT SQUAT *stable and controlled
PRESS IN SPLIT *stable and controlled, balance on both legs 50% and 50%

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SPLIT JERK DRILL: 2-3 × 3 reps or 3 reps/side

*harjoitteet 1.-6. tehdään ensin tangolla, jonka jälkeen
*valitse haastavin harjoite (drill) ja tee se ensin ja heti perään saksiin työntö.
*ota tarvittaessa saksiin työntöön toinen tanko.

1. shoulder press *balance over the whole foot, hold bar in your jerk-width grip

2. jerk drive *footwork in the jerk, balance over the whole foot, bend the knees only with the trunk vertical

3. 1+1 jerk drive + push press *footwork in the jerk, balance over the whole foot, bend the knees only with the trunk vertical, drive straight back up aggressively with the legs to accelerate the barbell upward maximally, push the bar up and slightly back with the arms, drop back to flat feet but keep the legs tight with knees straight as you finish pushing the bar into a locked out position overhead, head pushed through the arms again to position the bar over the base of the neck

4. 1+1 jerk drive + power jerk *footwork in the jerk, balance over the whole foot, bend the knees only with the trunk vertical, drive straight back up aggressively with the legs to accelerate the barbell upward maximally, finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, and quickly move the feet into your squat stance as you punch the elbows into a secure overhead position, head pushed through the arms again to position the bar over the base of the neck

5. stepping split jerk balance *footwork in the jerk, including tempo and timing *use slow rhythm: back - front leg, return front - back leg. Start: 1.) dip & full extension -> barbell nose level, 2.) back leg -> barbell forehead level, 3.) front leg -> arm lockouts

6. OH split squat *tall split jerk *split receiving position that trains aggression, timing, precision and balance

= split jerk

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LOAD:

*drill: ~30% .... ~100+%, jerk-% *katsotaan tarkemmin harjoitteen mukaan
*split jerk: 60-70%, jerk-%

3-4× 3+(1+1)@ 1.-6. split jerk drill + split jerk (both side)
3-4× 3+(1+1)@ 1.-6. split jerk drill + split jerk (both side)

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video: shoulder press
Hold the bar in your jerk-width grip unless you jerk with an unusually wide grip—in that case, hold the bar about half a fist to a fist-width outside the shoulders. Ideally begin in an actual jerk rack position, but only if you’re able to do so with a full grip on the bar and relatively low elbows. Otherwise hold as necessary to keep the bar in contact at the shoulders to ensure full range of motion. Pressurize and brace the trunk. Push the bar aggressively off the shoulders, pulling your head back out of the way so you can move the bar in as direct a line as possible slightly backward into the overhead position. Spread the elbows out to move them under the bar as you press. As the bar passes it, push your head forward through your arms to establish a strong overhead lockout with the bar over the base of the neck.

video: push press
Stand with the heels approximately hip-width and the toes turned out, with the weight balanced slightly more toward the heels but the full foot in contact with the floor, and the bar in the jerk rack position—between the throat and highest point of the shoulders; shoulders protracted and slightly elevated; hands as deep under the bar as possible; grip relaxed; elbows down but in front of the bar and out to the sides. Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and drive straight back up aggressively with the legs to accelerate the barbell upward maximally. As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, pulling your head back to clear a path. Drop back to flat feet but keep the legs tight with knees straight as you finish pushing the bar into a locked out position overhead with the head pushed through the arms again to position the bar over the base of the neck. Lock out and hold forcefully for a moment before lowering the bar for subsequent reps—don’t be lazy and bounce right back out of the top.

video: power jerk
Stand with the heels approximately hip-width and the toes turned out, with the weight balanced slightly more toward the heels but the full foot in contact with the floor. Hold the bar in the jerk rack position—bar in between the throat and highest point of the shoulders; shoulders protracted and slightly elevated; hands as deep under the bar as possible; grip relaxed; elbows down but in front of the bar and out to the sides. Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and drive straight back up aggressively with the legs to accelerate the barbell upward maximally. As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, and quickly move the feet into your squat stance as you punch the elbows into a secure overhead position and sit into a partial squat—any depth above a parallel squat is considered a power jerk; below that is a squat jerk. Secure and stabilize the bar before recovering to a standing position with the bar still overhead.

video: thruster

video: stepping split jerk balance - tehdään hitaammin

video: rebound split jerk After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

video: tall split jerk

video: press in split

video: jerk drive Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.

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KEHONHUOLTOA!