Fitness Redefined

Jerk Session (Power Jerks, not split) - A. 5 sets - 30 sec. work 30 sec. rest a) Bouncing in knees b) Bouncing on ball of foot *make sure...

Jerk Session (Power Jerks, not split) A. 5 sets - 30 sec. work 30 sec. rest a) Bouncing in knees b) Bouncing on ball of foot *make sure...

A. 12 Min to Work on Split Jerk/Power Jerk Footwork add empty BB - B. 8 Sets r90S 1 Jerk - C. 3 Sets YGIG 8-12 KB SeeSaw Press in Je

A. 12 Min to Work on Split Jerk/Power Jerk Footwork add empty BB - B. 8 Sets r90S 1 Jerk - C. 3 Sets YGIG 8-12 KB SeeSaw Press in Jerk...

A. 4 Sets I HHang Clean into I Push Press I Hang Clean into I Jerk B. Clean & Jerk r90-120S when it gets heavier use the time to work up...

A. 10 Min to teach Split Jerk/Power Jerk foot Work use Body or empty BB - B. 7 Sets r90S 2 Split or Power Jerks - C. 3 Sets r90S 6-8 KB...

A. Joint prep sequence in a split jerk position – B. 5x2 Jerk Heaves – C. 6x2 Jerk Balance (alternate legs) – D. 6x2 Tall Jerks...

A. Practice 20 minutes 2 Hang clean Pulls 2 Hang Power Cleans 2 Hand Squat cleans *complete unbroken - B. 5 sets 6-8 Push-jerk (optional...

A. Joint prep sequence in a split jerk position - B. 5x2 Jerk Heaves - C. 6x2 Jerk Balance (alternate legs) - D. 6x2 Tall Jerks...

A. BB Warm Up for Clean & Jerk _ B. 35 Min to Clean and Jerk 1 Rep (goal is to make most of the lfits, not just go after high weight and...

A. 7x1 Power Clean and Jerk – B. 25 AMRAP 5 Strict HSPU 10 Jumping/Kipping Pull Up 15 DB/KB Walking Lunges 200m Run/300m Row 1...

A. BB Warm Up for Clean & Jerk – B. 35 Min to Clean and Jerk (goal is to make most of the lifts, not just go after high weight and fail)...

A. 3x2 Power Jerk – B. 3x2 Push Press – C. 3x4 Stric Press – D. 3x 20-30 Banded Tricep Extension rest 45 sec

A. 7x 2 Power Snatch – B. 4x 14-18 Walking KB Lunges into 6-10 Kipping Pull Ups – C. 21-15-9 Cal Row T2B then 5 min to establish 3RM...

A) 2 sets of: 12 Double KB Front Rack Lunges 6 Double KB Press with feet in split /Switch leg every set – B) 4 Sets of: 3 Tall Jerks @ 2...

A. 5x6-8 front rack calf raises (with 2 KB) _ B. 5x4-6 jerk shrugs (with BB) _ C. 3x 3/side split strict presses (with 2 KB) _ D. 6x3-4...

Focus extension in jerk. – A. 3x8-12 Trap shrugs with two KB (focus on symmetry on both sides) – B. 3x8-12 calf raises with racked BB...