How to lift / Episode #4: Front SQUAT + JERK

How to lift / Episode #4: Front SQUAT + JERK


It is very important to pay attention to the angles. Angel between your shin and floor should be not less than 90 degrees because otherwise you will have a big pressure on your ligaments and you can injure them. Also you will have wrong distribution of the wight, yo will have more on the front leg and it means that this leg will be always bigger and stronger. Also you will have more pressure on lower body, shoulders and wrists. Her PR is 60 kg, now we will work at 45 kg We had more recovery day today, but yesterday she unfinished her session that’s why today we will put more weight on the bar! So, +3 kg to PR Lets lift it! As we can see technique work gives results even we had low intensity last week and focused more on volume. Sometimes the problem is in the head, not in the body or muscles. Variability in training plan is very important. Yesterday we were on the top, today less intensity and one athlete was on the peak because yesterday haven’t completed the session. Tomorrow we will have CLEAN. Some jumps and squats today to activate our legs for tomorrow! Let’s get ready for the session №4

6 thoughts on “How to lift / Episode #4: Front SQUAT + JERK

  1. I. GENERAL WARM UP – 4 min rowing / running
    II. JERK WARM UP:
    1. GoodMorning = (15-20kg / 10) * 2 sets
    2. Gakk Squat = 6 * 2 sets
    3. PVC Press (from squat position) = (PVC / 10) * 2 sets

    III. MAIN EXERCISES:
    1. Front SQUAT + JERK / (from 1RM of C&J):
    (up to 50% / 2+3)
    (50% / 2+2) * 2 sets
    (60% / 1+2) * 1 set
    (60% / 2+1) * 1 set
    (70% / 1+2) * 2 set
    (70% / 2+1) * 2 set

    2. Front SQUAT (from 1RM of C&J):
    (60% / 3) * 2 sets
    (70% / 3) * 2 sets
    (75% / 3) * 1 set
    (80% / 2) * 2 sets
    (60% / 3) * 1 set

    3. JUMP 10 * 2 sets

    NEXT Training CAMP – April 2020 / INFO: [email protected]

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