Lift & condition... Repeat!
SKILL:
Drop Split Jerk
* 1EA leg for 3-4 sets with lighter weights... Use just 30-50% of your best Jerk 1RM
Unrack your barbell, press the barbell to around forehead height & hold... Then, drive UNDER the barbell by splitting both legs out attempting to catch with both arms completely locked out & barbell over the center of your shoulder...
8-10 minutes for this skill work...
POWER:
Quickly build to a challenging 2RM Split Jerk (Leave a little there, so NOT quite a max)
(Must do rep 1 with your LEFT leg forward, then rep 2 with your RIGHT leg forward)
Just 15 minutes for this one...
WORKOUT:
21 KB Sumo Deadlift High Pull (53#/70#)
42 Jumping Lunges
15 KB Sumo Deadlift High Pull (53#/70#)
30 Jumping Lunges
9 KB Sumo Deadlift High Pull (53#/70#)
18 Jumping Lunges
15 KB Sumo Deadlift High Pulls (53#/70#)
30 Jumping Lunges
21 KB Sumo Deadlift High Pulls (53#/70#)
42 Jumping Lunges
* Perform as many REPS as possible in 6 minutes *
Try to gently kiss your back knee to the floor on each rep of the jumping lunges...
POST YOUR BEST JERK WEIGHT AND TOTAL REPS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
6 comments:
145# jerks
150 reps (2nd set of 15 pulls) rx
240#
165 reps
235# x2
245# x1 (PR for non-dominate leg)!
5:40 rx
135# x 2 - I think a PR for non-dominant leg
195 reps
80#
178 reps if I remember correctly. Hunka hunk of burning quads.:-)
245#
191 reps rx
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