Midcoast CrossFit – Midcoast Barbell
Split Jerk Assistance Exercises (Oly) (No Measure)
–Jerk Footwork (Hands on hip/no barbell)
The next 2 movements can be performed up to 40% for reps of 3.
1. Jerk Step (w/ barbell remaining on shoulders in rack position)
2. Press in Split (w/ barbell, body remains in split position while pressing barbell overhead)
–Jerk Split Drop (w/ barbell only)
The next 2 movements can be performed from up to 60% – 75% for 3 sets:
–Jerk Behind + Jerk
–Split jerk from low block
We will pick a couple of these for warm up and strength.
Clean/FS/Jerk Complex (1-1-1-1-1)
2 Front Squats
1 Split Jerk
1 set = 2 squat cleans, 2 front squats, then 1 split jerk.
Holding onto the bar throughout the entire set.
Work up to a heavy set for the day.