Tuesday Group Strength and Conditioning


jerk 3-3-3-3-3-3-3 reps

Technique is the key priority. Get as heavy as is comfortable for the speed and form of the athlete.

There will be a lot of variation today.




Newer athletes should spend plenty of time drilling the movement before adding weight. It is fine to work footwork speed and range of motion only using the empty bar or even no bar. For example look at how the best in the world review their basics https://www.youtube.com/watch?v=HQQUEIr5m7A



Athletes can start out of the rack of clean the bar up according to choice and experience.

Athletes can chose the jerk of their choice.

My preference for experienced athletes is one push/squat jerk and one split jerk with each leg. i.e., there is no “good” or “bad” side.

The best option for most of our athletes will be to get comfortable with one style today. I would encourage athletes with some experience to get used to using both legs if using split jerk. Yes, I know this is unconventional, but my experience from Martial arts suggest that this is the better long-term learning tool.

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