You guys remember when we had to scour the earth for plans to build Jerk blocks? Then you had to spend two days building them, only to have them break after using them for about a week? Well, joke’s on us. Apparently Coach has had the plans for these for years, but was diabolically waiting to build them until we all had realized how much wood blocks suck. Steel > Wood.
Click here: Steel Jerk Blocks, to see them. Now maybe no one will ever ask us about plans again.
These will be up soon as well. Don’t be mad though, I got the first set.
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.
10 Clean & Jerks 135/95#
8 Clean & Jerks 155/105#
6 Clean & Jerks 185/120#
4 Clean & Jerks 205/135#
2 Clean & Jerks 225/150#
*Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.
*Rest approximately 30 minutes before starting.
GROUP #1 Conditioning
21 KB (2 KBs) Push Press 24/16kg
15 KB (2 KBs) Push Press 24/16kg
9 KB (2 KBs) Push Press 24/16kg