January 28, 2019 – Barbell Club

January 28, 2019 – Barbell Club

A. Split Jerk 3-3-2-2-1-1

Split Jerk
– Set 1 – 3 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 2 reps
– Set 5 – 1 rep
– Set 6 – 1 rep
Rest as needed

Developing position and the ability the re-rack the barbell. Looking for speed and footwork as the sets get heavier. Smooth dip and drive no crashing during the dip phase.
2 x 3 @ Comfortable Weight.
2 x 2 @ Comfortable Weight.
2 x 1 @ Build to a heavier single

B. Alternating Sets: Clean Pull, Press in Split

5 sets, for quality, of:
B1. 2 Clean PullsTo develop better pulling rhythm and mechanics Complete below movement similar to panda pull.

No foot movement.
No Dropping the bar, Keeping tension the full set.


B2. 4 Press in SplitsRecovery Splits:
Pressing from the rack. After each rep must recover as if a full jerk. Front foot back foot then return back into the split position.

2 Reps per leg.

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