Girevoy Sport – Jerk Training Week 2

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”~ Thomas Jefferson

girevoy sport training programs,kettlebell sport training programsTraining continues along with accessory and strength work on Monday and Jerks on Wednesday.

I added a couple exercises into the accessory mix this week, with the get-up sit-up and the overhead barbell squat.  My goal was to practice opening up my chest and to use my lats to bring my shoulders back.  In this way, I can help train my lockout (fixation) and make sure my reps are legal when I’m ready to test.

For the get-up sit-up, I used a pair of 16 kg kettlebells and made sure to mimic the overhead lockout position during the top of the sit-up.  Likewise with the overhead squat.

Using an empty Olympic bar, I set-up with my grip about 2″ shy of the collars and snatched the bar overhead.  You really have to open your chest up and pull the shoulders back when you descend in the squat in order to stay upright and keep the bar overhead.  This is a really great move for balance, leg strength and core strength.  If you’ve never tried it before, I’d suggest starting with a broomstick or light bar.

Monday: Accessory/Strength

Get-up sit-up:  16 kg (pair); 3 sets of 5, 1 minute rest between sets

Overhead barbell squat:  45# Olympic bar; 3 sets of 5 reps, 1 minute rest between sets.

1-arm LCCJ:  7R/7L; 7R/7L; 7R/7L  1 minute rest between sets.

Bumps (24 kg): 10/10/10, 1 minute rest between sets.

Tricep dips:  10/10/10, 1 minute rest between sets.

Wednesday:  Jerks

Warm-up with light Jerks;  12kg for 10 reps, 16 kg for 10 reps.

Jerks (20 kg): 10/10/10/10/10/10/10/10/10/10, done at 10 rpm with 1 minute rest between sets.

Lockout holds/rack holds (20 kg):  1 min. each, 3 minutes rest between sets, 3 sets.

Hang:  1 minute, rest 2 minutes, 45 seconds.  I was moving pretty quickly through this workout and my grip was fried by the second set of hangs.


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