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Clean and Jerk (split jerk) help
Posted on 3/14/18 at 9:42 am
Posted on 3/14/18 at 9:42 am
We are having a local/gym crossfit/lifting comp at my gym. One of the events is a clean and jerk ladder and I would really like to do as well as I can on this. The comp is in 8 weeks.
Just a little about me, BW-184. I’ve been lifting/doing crossfit for 3 years. Raw strength is definitely my biggest weakness, but I have great explosive power ( I can power clean more than I can squat clean, I can high hang squat clean more than I can squat clean from the floor). I know I have some first pull technique deficiency, but I am working on it. Yesterday, I hit a PR on my power clean triple at 250. I deadlift around 435, backsquat around 335, last front squat max was 275, OHP estimated 1rm at 165. I haven’t maxed my split jerk in a while, but my last best was 235 split jerk. I have been doing 531 strength program exclusively for the past 6 weeks with great results.
My question is, what can I do from now to then to PR my clean and jerk? I would guess my 1rm clean would be in the 260/270 range, so what can I do to get my jerk as close to that number in 8 weeks?
Thanks guys
Just a little about me, BW-184. I’ve been lifting/doing crossfit for 3 years. Raw strength is definitely my biggest weakness, but I have great explosive power ( I can power clean more than I can squat clean, I can high hang squat clean more than I can squat clean from the floor). I know I have some first pull technique deficiency, but I am working on it. Yesterday, I hit a PR on my power clean triple at 250. I deadlift around 435, backsquat around 335, last front squat max was 275, OHP estimated 1rm at 165. I haven’t maxed my split jerk in a while, but my last best was 235 split jerk. I have been doing 531 strength program exclusively for the past 6 weeks with great results.
My question is, what can I do from now to then to PR my clean and jerk? I would guess my 1rm clean would be in the 260/270 range, so what can I do to get my jerk as close to that number in 8 weeks?
Thanks guys
4
Posted on 3/14/18 at 9:52 am to GEAUXLPOST
quote:
but my last best was 235 split jerk.
All that extra information made your question seem more complicated. Anyway, I coached CF for a couple years. What's your better movement, SplitJ or PJ?
For me, I was able to get 25 or so more pounds out of my PJ than my split. Honestly, it sounds like you're on the right path, especially for your body weight. Those are some pretty respectable numbers. If you want to get stronger and max out your PJ/SJ then you probably could stand to go up to 190 or so. Also, are you taking supplements at the moment? Creatine is one of the most researched, most proven, and most underrated products you can use.
This post was edited on 3/14/18 at 9:53 am
Posted on 3/14/18 at 9:59 am to TDcline
yes, I am on supplements. I'm better at a split jerk.
I started a "bulking phase" around 7 weeks ago. I've gone from mid 160's to low 180's in that time. My diet is on point as well as my training over this time. My initial goal was 8-10 weeks of straight bulking, then ease back into to crossfit wods. Goal is to eventually be at 190-195 and lean after 2 bulk/cut cycles (im 6' tall).
Fun things like the open and small comps kind of derail me though.
I started a "bulking phase" around 7 weeks ago. I've gone from mid 160's to low 180's in that time. My diet is on point as well as my training over this time. My initial goal was 8-10 weeks of straight bulking, then ease back into to crossfit wods. Goal is to eventually be at 190-195 and lean after 2 bulk/cut cycles (im 6' tall).
Fun things like the open and small comps kind of derail me though.
This post was edited on 3/14/18 at 10:04 am
Posted on 3/14/18 at 10:09 am to GEAUXLPOST
Gotta hammer the finer points of the jerk. Timing, footwork, going over head.
If you have explosive power as you say then you should have a good jerk. It’s leg explosive movement, not an upper body press. Power comes from legs, thru your core & to your extremities.
The biggest faults I see in jerk are
- turning the jerk into a press. ie dropping bar from good rack position in order to “load up” for a press
- knee drive position. Lot of people start the leg drive with their knees going forward. This puts them in an unbalanced position for the rest of the lift(esp bar path up), & doesn’t recruit as much power to begin with. Knees should torque out, which helps keep the torso erect & recruits more power.
- stability in the catch. This is a mix of footwork too. You’re exploding the bar up, & falling under it. You aren’t pressing it and then riding it down. You have to be decisive. You have to get lower than you prob are. Some people have the strength to stabilize, but it wouldn’t hurt to work on that as an accessory.
Find some slow motion videos. I feel they are great to learn how exactly the lift is supposed to be performed. Make note on the leg drive & how & where how the bar is being moved off your rack.
If you have explosive power as you say then you should have a good jerk. It’s leg explosive movement, not an upper body press. Power comes from legs, thru your core & to your extremities.
The biggest faults I see in jerk are
- turning the jerk into a press. ie dropping bar from good rack position in order to “load up” for a press
- knee drive position. Lot of people start the leg drive with their knees going forward. This puts them in an unbalanced position for the rest of the lift(esp bar path up), & doesn’t recruit as much power to begin with. Knees should torque out, which helps keep the torso erect & recruits more power.
- stability in the catch. This is a mix of footwork too. You’re exploding the bar up, & falling under it. You aren’t pressing it and then riding it down. You have to be decisive. You have to get lower than you prob are. Some people have the strength to stabilize, but it wouldn’t hurt to work on that as an accessory.
Find some slow motion videos. I feel they are great to learn how exactly the lift is supposed to be performed. Make note on the leg drive & how & where how the bar is being moved off your rack.
Posted on 3/14/18 at 10:24 am to GEAUXLPOST
Dude.. you must be my doppelgänger. My numbers are identical and I have the same problems
Posted on 3/14/18 at 12:58 pm to GEAUXLPOST
I struggle with the jerks as well.
My push press max is 265, but my jerk maxxes are below that. Still not 100% committed to the jerk movements.
My push press max is 265, but my jerk maxxes are below that. Still not 100% committed to the jerk movements.
Posted on 3/14/18 at 1:59 pm to LSUAlum2001
I find, when trying to jerk heavy, that working the drive portion of the movement at >100% is beneficial. So, from the rack position, simply dip and drive. I focus on getting as much lift on the bar from my drive/legs as I can without utilizing my arms.
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