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.