The “Varied Not Random” Jerk 1RM program from BTWB delivers 18 expertly-crafted training sessions to help athletes increase their overall jerk proficiency. Curated by the VNR coaching team of Pat Sherwood and Adrian Bozman, this program can be combined with the Clean 1RM program to level up your full Clean & Jerk. As a prerequisite, the user should have experience with the various overhead lifts (Push Press, Push Jerk, Split Jerk).
The Jerk 1RM program is catered to each individual athlete, beginning with a test of the individual’s starting ability so as to gauge their progress over the ensuing weeks. Each session includes a warm-up and 3 pieces consisting of push press work, dip drive practice, front rack holds, various barbell overhead complexes, and the use of both power and split forms. You’ll use percentages of your starting 1 Rep Max each training session, and those percentages will increase as you get closer to the end. Tutorials from Pat and Boz will help you to maintain proper technique and form along the way.
Because it’s self-paced, athletes can use the Jerk 1RM program as a central focus or to supplement their current fitness routine. BTWB recommends completing at least 3 sessions per week to complete the program within 6 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re already able to complete the Jerk with proper form. Experience and familiarity with the movement are highly recommended. These prerequisites are critical to your safety and success in the program.
2 rounds of:
Bike, 2 mins
100 Jump Ropes
20 Wall Facing Handstand Shoulder Taps- reach head to wall on last rep and hold 10 secs
10 Bar Strict Press- hold last rep 10 secs
20 Air Squats
Push Press + Power Jerk + Split Jerk 1-1-1-1
This is 4x(1+1+1)
Use 50-60% 1RM Split Jerk
Today's complex should feel progressively easier (i.e. the push press should feel the heaviest and the split jerk the lightest). Use the push press rep to get in the habit of aggressively exploding upward from the initial dip. Feel free to use jerk blocks if you have them, but keep rest between reps to a minimum.
Split Jerk 5x3 at 60% 1RM
Focus on your footwork here. You have 3 reps each set to create good habits. Each landing should feel exactly the same. If you are having trouble balancing in your receiving position you can 1) go a bit wider (horizontal) with your feet, or 2) hold the landing for 1-2 seconds each time before standing. Get used to what the receiving position should feel like.
Front Rack Hold 3x 15 secs
Use 110% 1RM Split Jerk
We're going beyond your split jerk max here. If you want to be able to jerk more weight, you certainly are going to need to be able to support more weight. Make sure you have a nice solid rack position with elbows up so that the weight is supported across your shoulders. Keep your rib cage down to avoid overextending the back and practice your belly breathing.