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Week 1, Day 3: Jerk

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Double Barrel Fitness – Beginner Weightlifting

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Types of Jerk:

– Push

– Power

– Split

– Squat

Stance, Grip and Position

Warm-up

Half Kneeling Single Arm Press

– 3 x 5 reps ea side

SUPER SET

Single Arm KB OHS

– x 8 ea side

Primer

Split Jump

– 10 reps ea side

Weightlifting

Push Press:

– 3 x 5 w/bar

Push Jerk:

– 3 x 5 w/bar

Power Jerk:

– 3 x 5 w/bar

Finding the Split:

– 3 x 5 finding split only moving feet

– 3 x 5 finding split w/bar or pvc on back

– 3 x 5 split jerk w/bar or pvc from BTN

– 3 x 5 split Jerk from front rack

Jerk Footwork:

– 5 x 5 reps

Strength

Strict Press

– 5 x 3 reps build up to a “heavy” triple for today

Supine Pullovers

– 3 x 6 reps