Upper East Side

A successful jerk, push or split, is all about scapular/shoulder activation. Here’s a quick drill from Coach Carissa you can do before class to ensure strong and stable jerks.

Warm Up

2 rounds:
5 scorpions
10 cat/cows
5 bootstrappers
:30 box shoulder stretch
10 DB shoulder press

Barbell Warm Up

2 rounds:
3 clean deadlifts
3 clean pulls
3 muscle clean
3 front squats
3 tall cleans
3 cleans
3 jerks

Strength

Every 2:00 for 8 sets:
Clean & jerk
3-3-2-2-2-1-1-1

Conditioning

For time
12-1 reps of
Hang power cleans (135/95)
1-12 reps of
Ring dips