Split Jerk

March 30, 2015

Coach Arik

T-money, Nick, Dalton, Whit and me

WU

250 row EZ

250 row sprint

6X Sampson Stretch

8X Goblet Squat (25#)

8X Front Squat (45#)

8X Press (45#)

8X Push Press (45#)

8X Box Jumps (24”)

1^st rib stretch with band (medium band, 2 minutes each shoulder)

Split Jerk – Start with legs below your shoulders, dip down, explode up, catching bar overhead with arms extended.  Feet should land wider (approximately squat width), in an expanded lunge, with toes pointing in.

While I worked with 45# bar, my cohorts 1 rep max was between 120# and 227#