Power clean + push jerk 90/2 x 4 (70%)
Clean and jerk 90/2, 105/2 x 4 (80%)
Jerk behind head 105/2 110/2 115/2 x 3 (90%)
Clean pull 105/4 x 2 117/4 x 3 (92%)
1/2 jerk 130/10 x 3
Back Squat 115/4 135/4 x 3 (70%)
Flexibility (did this twice, AM and PM):
20-30 minutes of hamstring, groin stretches standing and seated. I stretch really hard, to the point of pain but not injury.
Jerks behind head actually felt really good. I tried these when they were actually written into the program and failed misterably (a few months ago). Now I've got the technique down and they feel great. I will continue using these. The half jerks felt good too, I think it will help my rebound out of the jerk a lot.
It's good that I'm actually doing flexiblity work now. My hamstrings aren't bad but my groin is terrible. I was thinking that I would just do it on workout days to give myself complete rest on my off days, but after doing the AM flexiblity today and then lifting I think I'll be able to do it every day. It's necessary so I guess I might as well, I'll just not do it too hard the day before heavy workouts, and certainly no AM stuff if I'm going 90%+.
Showing posts with label half-jerk. Show all posts
Showing posts with label half-jerk. Show all posts
Wednesday, October 1, 2008
Monday, September 29, 2008
Beginning of last competition phase
Power snatch 75/3 x 6 (70%)
Sn. Pull 100/2 x 4 (90%)
Front Squat 105/4 x 5 (60%)
1/2 jerk 130/10 x 3 (100%)
Behind the neck press+Overhead squat 56.8 x 3+2 (125 pounds)
Flexiblity
20 minutes of stretching
hamstrings, seated, standing, leg up on pull-up station
Groin, seated, leg up on pull-up station
Glute, lying down
I'm pretty flexible now but I'd like to see how far I can go.
Everything felt good. Nice light day to get back into things from my test week.
The half-jerk is an exercise I brought in because I feel I need help with my jerks. All you do is take a weight off the rack and bounce up and down with it on your shoulders. Hopefully it'll increase reactivity with heavy weight. It is mentioned in the program but never used, so I'm guessing on the sets and reps. 3 x 10 felt good though. I've seen video of Chinese lifters doing them and I've done them before, a long time ago.
I'll be adding in jerks from behind the head on my jerk days to supplement my jerks and use heavier weight. I'll use the half jerks at the end of every workout since I don't think they'll take very much to recover from.
Sn. Pull 100/2 x 4 (90%)
Front Squat 105/4 x 5 (60%)
1/2 jerk 130/10 x 3 (100%)
Behind the neck press+Overhead squat 56.8 x 3+2 (125 pounds)
Flexiblity
20 minutes of stretching
hamstrings, seated, standing, leg up on pull-up station
Groin, seated, leg up on pull-up station
Glute, lying down
I'm pretty flexible now but I'd like to see how far I can go.
Everything felt good. Nice light day to get back into things from my test week.
The half-jerk is an exercise I brought in because I feel I need help with my jerks. All you do is take a weight off the rack and bounce up and down with it on your shoulders. Hopefully it'll increase reactivity with heavy weight. It is mentioned in the program but never used, so I'm guessing on the sets and reps. 3 x 10 felt good though. I've seen video of Chinese lifters doing them and I've done them before, a long time ago.
I'll be adding in jerks from behind the head on my jerk days to supplement my jerks and use heavier weight. I'll use the half jerks at the end of every workout since I don't think they'll take very much to recover from.
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