Anthony 150412

WARM-UP:

Jerk on a box: Prep the Hip, Toe in. Torso Upright

Peanut The Torso

A Y-T-W

2 x 30 HS Hold against Wall

PART 1: 

Warm-up:  10 Min Clock

Press & Split (Stability Drill) 3 X 5

Imbalance, Control Underneath the Jerk. Fast Dynamic.

GET THE WEIGHT OFF OF THE FRONT LEG so you can struggle with heavy weight.

 

Push & Slide (Recovery Drill) 3 X 3

PUSH UP TO INITIATE RECOVERY, THEN SLIDE

3 part slide

PART 2:  

Improving Your Jerk:  10 Min Clock 

Behind the Neck Jerk (Prep for Heavy Loads) x 10

Behind the neck push press -> Note where you end up overhead

Should be able to do 5 - 10% more weight

Get used to heavier loads overhead

If it doesn't feel like you have a better position overhead, it probably means you are forward

DRIVE THE BAR OVER THE BASE OF YOUR NECK

Lock-Out + Recovery (Out of Racks)  DEMO ONLY

Bar at center of forehead

Foot position where you know they are supposed to be.

LOCK IN, EXTEND, AND RECOVER

3 STEP RECOVERY

Start lighter than normal jerk and eventually you should be able to do more.

PART 3:  

Every 90" For 21 Min

Clean & Jerk OR Simply Jerk