JERK WAVE TRAINING
(Weight)
PAUSE JERKS:
3 REPS X 3 SETS
KEEP WEIGHT UNDER 60% 1RM
Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Hold tightly in the bottom of the dip for 2-3 seconds, then drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead.
THEN:
SPLIT OR POWER JERK
3 @ 77%
2 @ 82%
1 @ 87%
3 ROUNDS
RECORD YOUR HEAVIEST AS YOUR SCORE
| 100% |  | |  | 0% |
Planned: Tue,Aug23,2022 Mon,Dec28,2020 Tue,Nov24,2020 Mon,Oct5,2020 Mon,Sep21,2020 Fri,Aug21,2020| 1st | 195 Rx | Kaley Mon, Dec 28, 2020 | | 2nd | 175 Rx | Cheyenne Mon, Sep 21, 2020 | | 3rd | 165 Rx | Lindsay Tue, Nov 24, 2020 | | 1st | 305 Rx | Jonathan Tue, Nov 24, 2020 | | 2nd | 265 Rx | Scott Mon, Dec 28, 2020 | | 3rd | 245 Rx | Tyler P Mon, Dec 28, 2020 |
| Apollo | 175 Rx | 155-165-175 | | Cheyenne | 155 Rx | | | Raven | 120 Rx | PR | | Dustin | 115 Rx | | | Cara | 95 Rx | |
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