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.
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.
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.
A “cycle” is a program that has both a start and an end. The cycle will be made up of a fixed number of sessions that athletes can complete at their own pace and on their own schedule. Unlike a "continuous" program, which offers programming on an indefinite basis, a cycle is designed for users to achieve a specific goal within a suggested amount of time.
This program is meant for beginners and advanced lifters alike. It’s the perfect introduction to strength training for beginners, but it’s also great for the experienced lifter looking for some structure to help squeeze out those extra 1% gains. At the very least, you should be familiar with the points of performance for this movement to ensure your success and safety.
You can work through the program as quickly (or as slowly) as you’d like. Our expert staff recommends completing 3 sessions per week for a total of 6-7 weeks. This recommendation puts you right in the strength-building sweet spot, ensuring enough exposure to the stimuli each week while also providing ample time for recovery.
This program is our take on a linear strength program. It will utilize a 5-5-ME scheme. The weight used will increase by the same amount each session, and there are also rules for decreasing the load if an athlete fails to perform at least 5 reps on the ME set. ME stands for “max effort”. This is the 3rd set of each session. Athletes will perform as many reps as they can up to 10 reps. This program is very simple to follow but is also super effective.
You’ll begin the program by finding your 5RM. You’ll then use a percentage of that 5RM on Day 2. If all goes well, you’ll get back up to, and surpass, your previous 5RM through the normal course of the program. Results can and will vary based on your ability and consistency. Remember, progress takes time and varies from person to person. You might require another run through the program before meeting your goal, and that’s okay. Fitness is a journey. Enjoy and trust the process!
The E-book will be automatically sent to the email address used at the time of your purchase of this program. Download it, frame it, sleep with it under your pillow; once purchased, the E-Book is yours forever. You’ll also be able to find a version of the E-book in the “Programs” section of the btwb app. As an added bonus, btwb app users can sync the program with their btwb calendar. Choose the number of sessions that you’ll complete each week, customize which days you’ll perform those sessions, and easily view your program schedule to help you stay on track.
No, you do not need a btwb subscription to use this program. You may access the program content directly through the PDF if you prefer. 10 weeks of free btwb access is also included with the program purchase. If you currently have an active subscription to btwb, that subscription will continue as is.
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
Part 1:
Push Press + Power Jerk + Split Jerk 1-1-1-1
Extra Instructions
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.
Part 2:
Split Jerk 5x3 at 60% 1RM
Extra Instructions
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.
Part 3:
Front Rack Hold 3x 15 secs
Extra Instructions
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.
After purchasing the Jerk 1RM program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.
Iron Game Programming is not yet available for purchase in the following countries: Albania, Andorra, Belarus, Bosnia, Iceland, Liechtenstein, Macedonia, Moldova, Montenegro, San Marino, Serbia, Switzerland, Turkey, and Ukraine.