Call Us: (860) 339.5317

Split Jerks 10/8/15

8
Oct

Split Jerks 10/8/15

Midcoast CrossFit – Oly

View Public Whiteboard

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 reps of 3:

–Jerk Behind + Jerk

–Split clean from the low block

Split Jerk (1-1-1-1-1)

Split Jerk from the rack. Build up slowly to a heavy single for the day.

*Suggestion is to start your reps of 2-3 with approx. 65-70%, building by 5# to gradually increase up to 75-80%. At that point, perform singles until you reach a heavy single for the day.

Leave a Reply