Elite Competition Class

Jerk Balance
3 Sets of 3
Work Technique Loads Between 25-40% of 1RM Split Jerk

STIMULUS
The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split position
We’ll keep the weights fairly light here to drill good technique
Work around 25-40% of your 1RM Split Jerk, but adjust as needed to stay light
Click Here for a demo video of the Jerk Balance

MOVEMENT PREP
Warmup Sets
Take 3-5 Sets to Build to Opening 25%

Split Jerk Complex
On the 1:30 x 7:
1 Pausing Split Jerk
1 Split Jerk

Set 1: 60% of 1RM Jerk
Set 2: 63% of 1RM Jerk
Set 3: 66% of 1RM Jerk
Set 4: 69% of 1RM Jerk
Sets 5-7: 72% of 1RM Jerk

STIMULUS
We’ll build to heavier loads in the second Split Jerk technique piece of the day
We’ll work on the clock for this complex, with rounds starting on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
There is a 2 second pause in the dip and catch of the Pausing Split Jerk
The second rep is completed with no pauses
The pause limits the power of our drive, which can help us train better explosiveness from a dead stop
The pauses in the dip and catch positions also gives us more time to feel out proper upright balance
Click Here for a demo of this complex

MOVEMENT PREP
Warmup Sets
Take 3-5 Sets to Build to Opening 60%

“Steel Toe”
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into…

15 Clean and Jerks (135/95)
12 Clean and Jerks (185/135)
9 Clean and Jerks (225/155)
6 Clean and Jerks (275/185)
3 Clean and Jerks (315/220)

STIMULUS
In this long conditioning piece, you’ll work through all three rounds of rowing and toes to bar before moving on to the clean and jerks in the second part
There is a 30 minute cap to the workout
If you hit the cap, put your score as 30:00 and put total work completed in the notes section

Toes to Bar
Choose a variation that allow you to complete the 30 reps in under 2:30

Clean and Jerks
Use one barbell and change out the weights as you go
You’ll likely complete all the barbell weights as quick singles during the workout
Choose your weights based on the following criteria:
1st Bar: Light-Moderate weight that you could complete for at least 15+ reps unbroken when fresh
2nd Bar: Moderate weight that you could complete for at least 9+ reps unbroken when fresh
3rd Bar: Moderate-Heavy weight that you could complete for at least 6+ reps unbroken when fresh
4th Bar: Heavier weight that you could complete 1-3 reps when fresh
5th Bar: Heavy weight that you have hit in the past for a heavy single

STRATEGY
PART 1On the first part of today’s workout, let’s find a smooth pace on the rower and aim to chip away at the reps of toes to barBegin with the end in mind, finding a pace and break-up strategy that you see yourself holding in round 3
The sets of toes to bar don’t have to be big, just think about minimizing rest
Consider the following approaches:
2 Sets: 20-10 or 15-15
**3 Sets: **10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s
6 Sets: 5’s
10 Sets: 3’s

PART 2
Part 2 is singles across the board for the clean and jerks
There is likely at least 1 bar out of the 5 that scares you a little bit
Whatever that first “scary” bar is, that’s the one you’re setting yourself up for
Move deliberately through the bars that you’re more comfortable with so you can thrive through single reps at the more challenging weights

MOVEMENT PREP
Warmup Set
100 Meter Row
6 Toes to Bar
3 Burpee Box Jump Overs
3 Clean and Jerks (Opening Weight)

Midline
Not For Time:
21-18-15-12-9:
Pausing Hip Extensions (1s at top)
After Each Set: 3 Half Turkish Get-Ups

STIMULUS
Working the midline with one familIar and one unfamilIar movement
This 5 set piece is not for time, rather for quality
After completing your set of hip extensions, you’ll work through 3 Half Turkish Get-ups on each arm
Choose a dumbbell or kettlebell weight that is challenging, but allows for good movement
You can increase over the 5 sets or stay at the same weight across
Click Here for a video demo of the Half Turkish Get-up

MOVEMENT FOCUS
Half Turkish Get-up
Start on your back with the left leg out out straight at 45 degrees and right knee bent so the foot sits flat on the ground
Lock out a weight straight overhead with the right hand while the left hand is out to the side for support
Keep your eyes on the weight throughout the whole range of motion
Lift the right shoulder off the ground by shifting the body weight over to the left elbow and then to the left hand
Press the right foot into the floor to bridge the hips off the floor, squeezing for 2-3 second
Reverse the movement by bringing the hips back down, getting back to the elbow, and then to the flat start position
Repeat process on the opposite side

SUBS
Hip Extensions
Empty Barbell Good Mornings
Half Turkish Get-ups
21-18-15-12-9:
Glute Bridges Video