Goat Day: Spending 40:00 Minutes on working Olympic Lifts: Split Jerk
Press in Split Position: 3-3-3-3-3
On the press in split, we are stepping out to our receiving position, followed by 3 strict presses on each set. This affords us the chance to dial in our footwork at the static position, finding our balance and spread load between the two feet. Weight is secondary here to confirming positions – build steadily, but only to a moderate load.
Jerk Balance: 3-3-3-3-3
On the jerk balance, we start by taking a “half split”. In a dip drive, we’ll send the bar overhead as we step out to our “full split”, punching to the finish. This is a great drill to train the step-out of the front leg, which commonly does not reach far enough out in front of us. Secondly, it allows us a chance to practice driving ourselves beneath the bar, absorbing the weight with a soft knee.
Pausing Split Jerk: 2-2-2-2-2
Two pauses here – in the drip (of the dip drive), and on the catch (in the split). Focusing on rigidity and stability throughout the movement, we are looking to steadily build to 70% for three sets of two repetitions.