Jerk and Strength Program

Jerk and Strength Program

$29.99
$29.99
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As a weightlifter I struggled with the jerk, there was nothing that was less fun that standing up a heavy clean and then missing the jerk. I don't want any athletes to have that feeling again!

If you've ever struggled with the jerk before...

This program is for you! 

In this program you will work on the competition lifts, with a special emphasis on the jerk. 

You will work on common areas which cause issues in the jerk like:

-Poor balance in the dip.

-Poor change of direction and finish in the drive.

-Poor strength in overhead positions.

Program Features:

-4 training sessions per week (Each 120 minutes in length)

-Easily adjustable to 5 days per week.

-12 weeks of training

-Difficulty: Intermediate

 

Preview:

 
Day 1 Day 2
Daily Descrip: Daily Descrip:
Exercise 1 Snatch Pull + Snatch from Hip + Snatch BTK + Snatch Power Clean + 2 Jerks + Clean + 2 Jerks
NOTES Get tall on the catch (i.e. head up) Wts
Wts
Week 1-Base Moderate 1+1+1+1 x 5 sets Moderate 1 x 5 sets
Week 2-Loading Moderate 1+1+1+1 x 5 sets Moderate 1 x 5 sets
Week 3-Recovery Moderate 1+1+1+1 x 3 sets Moderate 1 x 3 sets
Week 4-PR Moderate 1+1+1+1 x 5 sets Moderate 1 x 5 sets
Exercise 2 Push Press BTN + Push press Muscle Snatch pause on toes (Kuo Muscle Snatch)
NOTES Wts
Wts
Week 1-Base Heavy 4+4, 3+3, 2+2, 3+3 Moderate 3 x 4 sets
Week 2-Loading Heavy 4+4, 3+3, 2+2, 3+3 Moderate 3 x 4 sets
Week 3-Recovery Heavy 4+4, 3+3, 2+2 Moderate 3 x 3 sets
Week 4-PR Heavy 4+4, 3+3, 2+2, 3+3 Moderate 3 x 4 sets
Exercise 3 Lasha Snatch Pull Front Squat
NOTES Wts Wts
Week 1-Base Heavy 5 x 3 sets Heavy 6,4,2,4,6
Week 2-Loading Heavy 5 x 3 sets Heavy 6,4,2,4,6
Week 3-Recovery Heavy 5 x 3 sets Moderate 6,4
Week 4-PR Heavy 5 x 3 sets Heavy 6,4,2,4,6
Exercise 4 DB Neutral Grip Bench Press/ Lateral Step Up DB 3 Point Row/ EZ Bar Curl // Triceps Pressdown
NOTES Wts Wts
Week 1-Base 10 x 3 sets // 6ea x 3 sets 10ea x 3 sets // 8ea x 3 sets // 8 x 3 sets
Week 2-Loading 6ea x 3 sets // 6ea x 3 sets 5ea x 3 sets // 8ea x 3 sets // 8 x 3 sets
Week 3-Recovery 6ea x 3 sets // 6ea x 3 sets 5ea x 3 sets // 8ea x 3 sets // 8 x 3 sets
Week 4-PR 6ea x 3 sets // 6ea x 3 sets 5ea x 3 sets // 8ea x 3 sets // 8 x 3 sets