Midcoast CrossFit – Midcoast Barbell
Behind The Neck Jerk (3-3-3)
Keep to a moderate weight. Goal is to warm-up, build strength in this movement, and also work on correct footwork and overhead positions of the split jerk.
Clean, Front Squat, Jerk Complex
Clean + Front Squat + Jerk
1 Squat clean+1 Front Squat+1 Split Jerk = 1 Rep
A “wave” describes the method of building up to a prescribed percentage of weight, working back down, and then back up again while varying reps. There are many variations to this, but for now we will use this example to perform our reps for this lifting session:
1. Perform complex and build up in weight until you reach approx. 80% of your 1rm clean and jerk. If you don’t know your one rep max then you will perform single sets of this complex until you reach a heavy single for the day.
2. Then drop done to approx. 60% and work back up in weight performing single sets of this complex until you reach a heavy single for the day.
Don’t worry too much about the percentages, it’s not an exact science and the importance is to focus on proper form while working up in weight, dropping weight down a bit, and then working back up. The idea is to vary our lifting a little, build strength in these areas, and work on form.