Fix Your Jerk
Week 1
day 1
Warm-up: Tall Jerk + Split Press [behind the neck] - (3+3) x 3 sets
Push Press + Jerk [hold split for 3 sec]:
5 x (5+1) @ 50% [% of Jerk]
Back Squat:
5 @ 63%
1 @ 75%
5 @ 68%
1 @ 80%
5 @ 73%
1 @ 85%
Stiff-Legged DL: 3x5 @ 50% [% of Back Squat]
Day 2
Warm-up: Muscle Clean + Front Squat - (3+3) x 3 sets
Power Clean + Clean:
5 x (1+1) @ 70%
Clean DL [to mid-thigh] + Clean Pull:
4 x (2+1) @ 85%
Quarter Squat Jumps:
3 sets [empty bar or light load
Day 3
Warm-up: Clean DL + Muscle Clean + Push Press - (2+2+2) x 3 sets
Power Jerk (behind the neck) + Power Jerk:
5 x (2+1) @ 70%
Push Press:
5x5 @ 70%
Front Squat:
3x3 @ 75%
Jerk Dip Squat (4-second hold in bottom):
3x3 @ 110% [of Jerk]
Day 4
Warm-up: Push Jerk in Split - 3x5 (light load)
Power Snatch + Snatch:
5 x (1+1) @ 70% [% of Snatch]
Jerk Recovery:
3x3 @ 80%
Jerk-grip OHS:
3x5 [empty bar or light load — will increase each week]
Day 5
Warm-up: Dip Snatch
Snatch + OHS:
(1+1) @ 65%
(1+1) @ 70%
(1+1) @ 75%
(1+1) @ 80%
(1+1) @ work up to heavy single
Clean & Jerk:
(1+2) @ 65%
(1+2) @ 70%
(1+2) @ 75%
(1+2) @ 80%
(1+2) @ work up to heavy single
Back Squat:
2x3 @ 70%
2x3 @ 75%
Week 2
Day 6
Warm-up: Tall Jerk + Press BTN in Split - (3+3) x 3 sets
Push Press + Jerk [hold split for 3 sec]:
2 x (5+1) @ 50%
3 x (5+1) @ 55%
Back Squat:
5 @ 65%
1 @ 80%
5 @ 68%
1 @ 83%
5 @ 71%
1 @ 86%
Stiff-Legged DL:
3 x 5 @ 55% [% of Back Squat]
Day 7
Warm-up: Muscle Clean + Front Squat - (3+3) x 3 sets
Power Clean + Clean:
2 x (1+1) @ 75% [of Clean]
3 x (1+1) @ 80% [up weight on last 2 sets if you feel good]
Clean DL [to mid-thigh] + Clean Pull:
2 x (2+1) @ 85%
2 x (2+1) @ 90%
Quarter Squat Jumps:
3 sets [light load]
Day 8
Warm-up: Press + Tall Power Jerk - 3 x (3+3)
Power Jerk (behind the neck) + Power Jerk:
2 x (2+1) @ 75%
3 x (2+1) option to up wt on last 3 sets...otherwise stay at 75%
Push Press:
5 x 5 @ 75%
Jerk Dip Squat (4-sec hold in bottom of dip):
3 x 3 @ 115%
Day 9
Warm-up: Split Push Jerk - 3 x 5 (light)
Power Snatch + Snatch:
2 x (1+1) @ 75% [% of snatch]
3 x (1+1) % 80%
Jerk Recovery:
4 x 3 @ 90%
Jerk-grip OHS:
3 x 5 (light but try to go heavier than last week)
Day 10
Warm-up: Dip Snatch - 3 x 3
Snatch + OHS:
1 x (1+1) @ 65%
1 x (1+1) @ 70%
1 x (1+1) @ 75%
1 x (1+1) @ 80%
1 x (1+1) @ HS
Clean & Jerk:
1 x (1+2) @ 65%
1 x (1+2) @ 70%
1 x (1+2) @ 75%
1 x (1+2) @ 80%
1 x (1+2) @ HS
Back Squat:
1 x 3 @ 75%
1 x 3 @ 80%
2 x 3 @ 85%
Week 3
Day 11
Warm-up: Tall Jerk + Split Press (behind then neck) - 3 x (3+3)
Push Press + Jerk (hold split for 4 seconds):
(5+1) work up to max
Back Squat:
5 @ 68%
1 @ 80%
5 @ 73%
1 @ 83%
5 RM
Day 12
Warm-up: Muscle Clean + Front Squat - 3 x (3+3)
Power Clean + Clean:
(1+1) @ 70%
(1+1) @ 75%
(1+1) @ 80%
Work up to HS
Clean DL [to mid-thigh] + Clean Pull:
(2+1) @ 85%
(2+1) @ 90%
(2+1) @ 95%
Quarter Squat Jumps:
3 x 5 (light)
Day 13
Warm-up: Press + Tall Power Jerk - 3 x (3+3)
Power Jerk BTN (behind the neck) + Power Jerk:
(2+1) @ 70%
(2+1) @ 75%
(2+1) @ 80%
(2+1) to max
Push Press:
5 RM
Front Squat:
3 @ 70%
3 @ 75%
3 RM
Jerk Dip Squat (4-second hold in bottom of dip):
3 x 3 @ 120%
Day 14
Warm-up: Muscle Snatch + OHS - 3 x (3+3)
Power Snatch + Snatch:
(1+1) @ 70%
(1+1) @ 75%
(1+1) @ 80%
(1+1) to HS
Jerk Recovery:
3 @ 90%
3 x 3 @ 95%
Jerk-grip OHS:
5 RM
Day 15
Warm-up: Dip Snatch - 3 x 3
Snatch + OHS:
1 x (1+1) @ 65%
1 x (1+1) @ 70%
1 x (1+1) @ 75%
1 x (1+1) @ 80%
1 x (1+1) @ HS
Clean & Jerk:
1 x (1+2) @ 65%
1 x (1+2) @ 70%
1 x (1+2) @ 75%
1 x (1+2) @ 80%
1 x (1+2) @ HS
Back Squat:
3RM
Week 4
Day 16
Warm-up: Split Press - 3 x 3
Jerk:
5 x 2 @ 75%
Push Press:
3 x 3 @ 75%
Back Squat:
5 x 3 @ 75%
Day 17
Warm-up: Clean DL (to mid-thigh) + Muscle Clean - 3 x (3+3)
Power Clean:
2 x 2 @ 75%
3 x 2 @ 80%
Clean Pull:
3 x 3 @ 90%
Squat Jumps:
3 x 3 w/ empty bar
Day 18
Warm-up: Snatch DL (to mid-thigh) + Muscle Snatch - 3 x (3+3)
Snatch:
5 x 2 @ 75%
Clean & Jerk:
5 x (1+1) @ 75%
Front Squat:
3 x 2 @ 75%
Day 19
Warm-up: Press - 3 x 3 (stay light)
Power Snatch:
5 x 2 @ 75%
Power Jerk:
5 x 2 @ 75%
Jerk-grip OHS:
3 x 3 (stay light)
Day 20
Warm-up: Dip Snatch - 3 x 3
Snatch:
1 x 3 @ 65%
1 x 3 @ 70%
1 x 2 @ 75%
3 x 1 @ 80%
Clean & Jerk:
1 x (1+2) @ 65%
1 x (1+2) @ 70%
1 x (1+1) @ 75%
3 x (1+1) @ 80%
Back Squat:
4 x 1 @ 80%
Week 5
Day 21
Warm-up: Split Press - 3 x 3
Jerk:
5 x 2 @ 80%
Push Press:
5 x 3 @ 80%
Back Squat:
2 x 3 @ 75%
3 x 3 @ 80%
Day 22
Warm-up: Clean DL (to mid-thigh) + Muscle Clean - 3 x (3+3)
Power Clean:
1 x 2 @ 75%
2 x 2 @ 80%
2 x 1 @ 85%
Clean Pull:
3 x 3 @ 95%
Squat Jumps:
3 x 3 w/ light wt.
Day 23
Warm-up: Snatch DL (to mid-thigh) + Muscle Snatch - 3 x (3+3)
Snatch:
5 x 2 @ 80%
Clean & Jerk:
1 x (1+1) @ 75%
4 x (1+1) @ 80%
Front Squat:
3 x 2 @ 75%
Day 24
Warm-up: Press - 3 x 3 (stay light)
Power Snatch:
1 x 2 @ 75%
4 x 2 @ 80%
Power Jerk:
1 x 2 @ 75%
4 x 2 @ 80%
Jerk-grip OHS:
3 x 3 (more wt. than last week)
Day 25
Warm-up: Dip Snatch - 3 x 3
Snatch:
1 x 3 @ 65%
1 x 3 @ 70%
1 x 2 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%
Clean & Jerk:
1 x (1+2) @ 65%
1 x (1+2) @ 70%
1 x (1+1) @ 75%
2 x (1+1) @ 80%
2 x (1+1) @ 85%
Back Squat:
2 x 1 @ 80%
4 x 1 @ 85%
Week 6
Day 26
Warm-up: Split Press - 3 x 3
Jerk:
MAX
Push Press:
3 x 3 @ 85%
Back Squat:
3 x 3 @ 80%
Day 27
Rest Day.
Make sure you're still doing something to move around. Stretching and/or mobility work is always a good idea.
Day 28
Warm-up: Muscle Snatch - 3 x 3
Snatch:
2 x 1 @ 70%
2 x 1 @ 75%
Clean & Jerk:
4 x (1+1) @ 70%
Front Squat:
3 x 3 @ 70%
Day 29
*Warm-up: Dip Snatch - 3 x 3
Power Snatch:
4 x 2 @ 65%
Power Clean + Jerk:
4 x 2 @ 65%
Stretch
Day 30
Snatch:
MAX
Clean & Jerk:
MAX
Back Squat:
HS
