4/10/2019 - ACCESSORY
Score Type:: Total Weight
5 Sets of 3 Repetitions
Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 78% of 1RM
Set #4 - 85% of 1RM
Set #5 - 90% of 1RM
All taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.
On the Jerk Drive (or Jerk Dip), we are training the mechanics of the start of the lift.
Easily overlooked, it's in essence the "first pull in our snatch". If we miss the pull off the ground on the snatch, we know the whole lift goes awry. Although the catch position for the split jerk is one that takes thousands of repetitions to refine, and grabs our eye given it's different nature compared to other lifts, the dip drive can't be overlooked.
On this movement, let's focus on three critical points:
- Drive through the heels throughout.
- Midline on and strong - we can't loose any power transfer through a loose core.
- Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.
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